Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Ditch 04/04/19: Its Good To Be Back

  • When: 20190404
  • QIC: Bedpan
  • The PAX: Tinder, Saget, Hacker, Prayer Request, Gru, Bedpan, Nuggets, JoJo


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Intro: YHC has been very busy with CSU basketball season since he is the Head Manager for the team. He is also been busy with academics and work at Publix. Been a bit hard to find time to Q, he is lucky if he can find the strength in the morning to make it to a 0500 workout. YHC knows what you’re thinking…excuses, excuses. Sorry but life is what it is. YHC guesses that’s why Redo and Friar Tuck like to call him “Higher Priorities” lol. Anyways it’s time for High Interval Training and some Usain Bolts!

Conditions: 45 degrees, no rain, just dark as always

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 fwd/bck x15 IC

SSH x15 IC

grab a block, mosey over to the basketball courts

The Thang: 
High Interval Training: 30 seconds for reach excercise AMRAP OYO (YHC will call out when the timer goes off and what the next excercise will be). Once we get through every excercise then we will begin the Usain Bolt round. Take a 1 minute break. Rinse Repeat in order.

Merkans w/block 30 seconds AMRAP OYO

Squats w/block 30 seconds AMRAP OYO

Curls w/block 30 seconds AMRAP OYO

Calf Raises w/block 30 seconds AMRAP OYO

OHP w/block 30 seconds AMRAP OYO

Usain Bolt: completed Flutterkicks, Iron Crosses, High/Low plank, Flutterkicks

Merkans w/block 40 seconds AMRAP OYO

Squats w/block 40 seconds AMRAP OYO

Curls w/block 40 seconds AMRAP OYO

Calf Raises w/block 40 seconds AMRAP OYO

OHP w/block 40 seconds AMRAP OYO

Mosey around trail and tennis courts (completed 11 burpees for train horn)

Usain Bolt: completed XO’s, Supervisors, LBC’s, Squats w/block, Jazz Hands, Squat Presses w/block, Hand Release Merkans

stow blocks

6 Minutes of Mary: 
Flutterkicks OYO

Recover Recover

Numberama: 
8 PAX

Namearama:
Tinder, Saget, Hacker, Prayer Request, Gru, Bedpan, Nuggets, JoJo

Announcements:
Hike. Bridge Run. Easter Convergence. July 4th Convergence. First week of May GoRuck.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

This workout was designed for the individual to push themselves OYO following the workout’s instructions. F3 is all about what you put into it. Tinder and Saget both acknowledged and said so is life. It’s all about what YOU put into IT. The effort is all that matters.

Moleskin:
Glad to be back. That’s all I have to say 🙂

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.

Gru’s Last Q

  • When: 20190110
  • QIC: Gru
  • The PAX: Sagget, Redo, Wee Woo, Friar Tuck, All 9s, Urkel, BedPan, Mack, TKO, String Bean, Prayer Request, Sofia, Gru


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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, 35ish.

FNGs: None

COP:  SSHx15, Arm Cirlcesx15, 5 Slow Squats.

The Thang:

After warmup the PAX grabbed a coupon and shoulder carried to the basketball court.

First Exercise:

Bear Crawl/Crawl Bear Suicides with a Jump Squat at each stopping point.

Second Exercise:

Partner up for some partner 11s.
As one of the partners completed a leg of the 11s the partner would be in plank or v-sit.

11s: Curls – Slide the Block to opposite side – Blockees – Lunge Back with block.

Third Exercise: 

Dora. While not performing exercise, partner ran around tennis court, stopping at corners to alternating between performing 10x Merkins and 10x Mountain Climbers.

Exercises were: 50 American Hammers
100 V-Ups
150 Flutter Kicks

Mary:  No time.. unfortunately.

Numberama: 13

Namerama: Sagget, Redo, Wee Woo, Friar Tuck, All 9s, Urkel, BedPan, Mack, TKO, String Bean, Prayer Request, Sofia, Gru

Pledge and COT.  Done.

Announcements: None.

Devo: YHC talked about how F3 was another family, and how the members of the pax will be missed.. Unless I can start one up in NY.

Moleskin:  F3 is an amazing group and has made a major impact in my life after only about 9 months. As with everything, you get what you put into it, and this is one thing worth while to give it your all. Thank you brothers.

Four Corners of Fun

  • When: 20190102
  • QIC: Gru
  • The PAX: Gru, Mack, Friar Tuck, Flash, Sagget


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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 45

FNGs: None

Warm Up: SSHx15, Don Quixotex15, Arm Circles OYO Forward and Back.

The Thang:

After warmup the PAX grabbed a block and shoulder carried to the first corner of the Building.

First Corner: 10x Overhead Press (w/ block)
Cusack Block to 2nd Corner and Back
10x Block Curls

— Run to Next Corner —

Second Corner: 20x 3 Count Toe Touches, (similar to flutter kick with a toe touch then and V-Up on the third count.)
Long Jump Sprints to Third Corner and Back
20x Heels to Heaven

–Run to Next Corner —

Third Corner: 30x Squats
Bear Crawl-Crawl Bear Suicides to Next corner
30x SSH

–Run to Fourth Corner–

Fourth Corner: 20x Blockees
Run to First Corner, Grab a black and return
Cusack Block 10 or so feet and do 10x Merkins
Cusack 10 More feet and do 10x Mountain climbers..
Continue to 1st corner.

Complete second lap around four corners, half the reps.

–During entire workout, one beast block had to be carried with the pax–

Mary:  No time.

Numberama: 5

Namerama: Mack, Gru, Flash, Sagget, Friar Tuck

Pledge and COT.  Done.

Announcements: None.

Devo:  Beast Block was carried with the pax the entire time to emphasize a point of not leaving another man behind. This was covered extensively by YHC in Devo and how F3 has led us men to become a stronger team, together.

Moleskin:  Last Q at the Den! Had a great time.

You can’t ride two horses with one butt

  • When: 20181127
  • QIC: Olaf
  • The PAX: Goober, Redo, TKO, Saget, Beaker, Wee Woo, Friar Tuck, Gru, Pin Wheel, Futurama, Flash, Urkel


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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: High 30’s

FNGs: None

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

The Thang:

YHC explained during LBAC that Dirty Dora likes more than one partner, so the Pax broke up into two teams and instructed that they would do all exercises together.  Pax grabbed a block and moseyed over to the basketball court where a can of weinkes had been placed on a bench at the far end.  Dirty Dora was completed as followed:

  • Like Dirty Dora, the exercises go head to toe:
    • 50 Overhead Press
    • 100 Curls for the Girls
    • 150 LBCs (IC)
    • 200 Flutter Kicks (IC)
    • 250 Squats
    • 300 Calf Raises
  • Team 1 completes the Dora exercises together with Pax taking turns calling out the cadence as needed.
  • Team 2 ran to the other side of the court, and pulled a Weinke to complete (because Dirty Dora can handle a weinke):
    • Weinkes had random 4 exercises, and # of reps was based on round of Dora being completed
      • 50 = 5, 100 = 10, 150 = 15 etc.
    • Team 2 completed the exercises together with Pax taking turns call out cadence and returned to Team 1.
  • Team 2 took over with pleasing Dora and Team 1 ran to can of Weinkes.
  • Rinse and Repeat until time or Dirty Dora was fully satisfied.

Team 1 completed 300 Calf Raises promptly at 5:45 and blocks were stowed.

Mary: No time, but the LBCs and Flutter Kicks in the Dora were more than enough

Numberama: 13

Namerama: Goober, Redo, TKO, Saget, Beaker, Wee Woo, Friar Tuck, Gru, Pin Wheel, Futurama, Flash, Urkel, Olaf

Pledge and COT

Announcements: Liquifaction Thursday, Christmas Parade 12/9 – Information on FB announcement, Christmas Party 12/13, and Go-Ruck 50% off this week so sign up for Charleston TL in February.  Continued pray request for Malachi.

Devo: YHC referred to Redo’s devo yesterday at the Creek.  It reminded him of an daily email that he receives from Ransom Heart ministries talking about Gratitude and Freedom/Joy.  These two things tie together.  The Latin root of Gratitude is “gratis” which means free.  There are actual scientific studies that having/expressing gratitude and thankfulness triggers the parts of the brain associated with regulating stress and our “reward circuitry” or pleasure.  YHC spoke of applying this to a situation with his M recently, and challenged the men to look at areas in their lives that there isn’t joy and see if they can apply gratitude/thankfulness to the situation.  Redo also recommended to gain gratitude, write a list of things you are grateful for. TKO also shared a saying that his father use to say that you can’t ride 2 horses with one butt, i.e. you can’t hold a grudge and be grateful/joyful.  You have to choose.

Moleskin: The Pax were a little confused up front about the workout and the mumble chatter was great.  But once they started it all worked out and they were thoroughly worked out at the end, and everyone was thankful for Flutter Kicks and Calf Raises.

Fitness, Fellowship, and Football on Thanksgiving.

  • When: 20181122
  • QIC: HOT SPOT
  • The PAX: STALKER, CHEETAH, FANNY PACK, ADJUSTMENT, HIGH STICK, GRU,, SPACE COWBOY, SUGAR MOUNTAIN, SHOW ME, HARD DRIVE, PIN WHEEL, BED PAN, ZAMBONI, WALDO, OLAF, GOOBER, GRASSHOPPER, GRITS, BOWEEVIL, CHOWDA, SUAVE, TESTIFY, FNG, HOT SPOT


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CONDITIONS: 42 DEGREES AND SUNNY

COUNT: 24 PAX WITH ONE FNG

THE THANG:

WARM UP AT COP: 50 SSH IC; 15 DON QUIXOTE IC; ONE LAP AROUND THE TRACK

PAX ALL LINE UP ON END ZONE LINE.

SPRINT 10 YARDS: 10 HAND RELEASE MERKINS ON Q

SPRINT 10 YARDS: 20 FULL SQUATS ON Q

SPRINT 10 YARDS: 30 FLUTTER KICKS IC

SPRINT 10 YARDS: 40 MERKINS OYO

SPRINT 10 YARDS: 50 LBC

SPRINT BACK TO GOAL LINE AND LINE UP.

RINSE AND REPEAT A SECOND ROUND.

LINE  UP ON GOAL LINE FOR A USAIN BOLT WITH A COMMENT OF THANKFULNESS FROM EACH PAX BEFORE THERE RUN.

RETURN TO COP:

COUNT OFF, NAMORAMA, DEVO – HOT SPOT, PLEDGE OF ALLEGIANCE, BOM.

 

F3 TURKEY BOWL:  TEAM HOT SPOT VS. TEAM HIGH STICK

TEAM HIGH STICK SCORED FIRST AND THEN ALTERNATE SCORING ENSUED TO A 14-14 TIE.  DEFENSIVE PRESSURE APPLIED BY TEAM HOT SPOT ALLOWED THEM TO TAKE A 28-14 LEAD.  AFTER THAT POINT THE TWO TEAM TRADED SCORES AGAIN AND THE GAME ENDED WITH TEAM HOT SPOT TAKING THE VICTORY 42-35.  SOME GREAT PLAYS WERE MADE – MAINLY OF OFFENSE BUT THE DEFENSE SAW A COUPLE ESPN MOMENTS TOO.  CHEETAH TOOK HOME THE MVP FOR MULTIPLE CONTRIBUTIONS ON BOTH SIDES OF THE BALL.  THE SCORING WAS WELL BALANCED ON BOTH TEAMS AND ALL PLAYERS CONTRIBUTED TO THE ACTION ALL MORNING.  EVEN THE OLD MAN HOT SPOT GOT IN TWO RUNNING TDS AND THREW FOR THREE MORE.

Everyone Loves Music till you work out to it!

  • When: 20181113
  • QIC: Mack
  • The PAX: TKO, Olaf, Urkel, Mcfly, Redo, futurama, saggett, wee woo, fri tuck , hardbaugh, corn fed, pin wheel , flash, gru, bedpan, 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: Nice and cool

FNGs: nope

COP:  SSHX20 IC, Donkohte X 15 IC , TTT X 15 IC, Monkey humpers Xn 5 IC slow, LBAC OYO Front , back little , big.

The Thang:

YHC pull out a speaker and every one knows what that means . 4 songs with a mix up in the middle.

Sally – UP/Downs

Mosey to the picnic area and completed the following –

Dips X 20 IC , Step Ups 20 IC

mosey back to parking lot

Roxanne- Squats for the song and high knee jumps on red light.

Mosey back to the picnic area completed the following-

Dips 20 IC , Derkins X 15  Q, Incline Merkin Q 15

Mosey for next song back

Cupid Shuffle – while song is playing do mountain climbers until you hear down down , do 2 push ups, back to mountain climbers, then when he says right or left lift that arm and then go back to mountain climbers, rinse and repeat until song is over. That one is a good one.

Mosey back to the picnic area, completed-

Dips , reverse sit ups off the table.

Back for last song,

Tub thumping , burpees on down.

Each time we can back we would either plank  it to wait on the six, one time we did heals at 6 inches , and last time we did super man banana

Mary: no time

Numberama: 16

Pledge and COT  done 

Announcements: Ruck for hunger this weekend, the work out that is not name at fire station is still open for you if you need that afternoon pick me up.

Devo: YHC talked about blind spot, in the bible it mentions that the blind leading the blind and they will fall in the ditch. Don’t follow people blindly and don’t lead people blindly. There are a few areas to watch for when following people when they are blindly leading.

money- when they are in it just for the money and don’t care how they get it as long as they get it.

pride – when they let their pride take over and run their decisions (not being humble)

anger – no longer thinking about the man next to them but looking for revenge.

Look out for these areas, in your leaders, your self, and others. People sometimes are not driven by good. and we are not exempt for that either, so have your brother friend , family look out for you blind spots and hold each other accountable. also talked out how hard it can be to stand up to people who are not doing the right thing, afraid because they are your boss, they are you friend, and repriasial. Be the bigger and better man and stand up to them and hold them accountable. Also in that moment when some one is correcting you do not combat them, stand up and say you know you are right I am messing this up.

Moleskin:   YHC waited to long to sign up for the ditch to lead, so I borrowed this day from TKO who was willing to step back and let me lead. I was happy to be able to come out and lead these men. YHC has been struggling for what ever reason with stepping up, just in a slump. But good things are coming men, trying to break that cycle. So stand by – I am coming with up with good things in the future and I have some help.

Stairway to 21-15-9

  • When: 20181114
  • QIC: Olaf
  • The PAX: Uga, Mr. Feeny, Flash, Friar Tuck, Gru


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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: Low 50s with a cool breeze

FNGs: None

COP:  SSH IC x21, Don Quixote IC x15, TTT IC x9, LBAC OYO

The Thang:

Pax grabbed a block and YHC instructed that we were doing 21-15-9, but would do three workouts that would ascend for each round.  Rounds were planned as followed:

  • Exercise 1: Super 21s with Curls 4 the Girls and Kettle Swings
    • 1 Curl, Cusack across parking lot, 1 Kettle Swing, Cusack back
    • Increase by 1 each round, Rinse and Repeat to 21
  • Exercise 2: Curb Crawl
    • Derkin at curb 1, bear crawl to opposite curb, 2 incline merkins at curb 2, bear crawl back
    • Increase each curb until 15
  • Exercise 3: Lt. Dan
    • 1 Squat, 2 walking lunges each leg
    • Increase 1 squat and 2 lunges until 9

YHC announce that it could be a quick workout or go long.  Lets just say that it didn’t go as planned…

Mary: No time

Numberama: 6

Namerama: Uga, Mr. Feeny, Flash, Friar Tuck, Gru, Olaf

Pledge and COT

Announcements: Ruck for Huger this weekend, Liquifaction (11/29) and Christmas party (12/13)

Announcements: Uga’s M’s grandmother and continued relationship with daughter

Devo: YHC talked about in the ascending workouts, you have to complete the round of 1 and 2 before you get to 21, 15, or 9.  At the first rounds of 21, the mumble chatter was that it felt like they were just walking as the curl and swing reps were so small.  But in order to get to the bigger things, you have to do the small things. It’s easy to put them off or do them half-ass because they are the simple tasks that don’t seem that important.  But in order to advance at work or have a good marriage, you have to do the small things with excellence to get the end result you are aiming for.

Moleskin:   YHC has anticipated some modifications, but additional ones were made on the fly.  Cusacking the blocks was abandoned around 14/15 and bear crawls were completely abandoned after 1 or 2 rounds.  Lt. Dan’s were also decreased to do 1 lunge (per leg) for each squat as time had run out, but the same end result was felt.   Mary will have to wait for YHCs next workout…

Leg Day

  • When: 20181112
  • QIC: redo
  • The PAX: Dabo, flash, gru, friar tuck, elmer fudd, mr feeny, alice, redo, green bags, uga


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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: 5os and nice

FNGs: None

COP:  SSHx20, TTTx15, Imperial Walkerx15, Squatx20

The Thang:

Part one: “Sally”-squats

Part two: Starfish:    2 teams, five points, one in the middle starts with one merkin and each odd is back to middle for merkins, 3, 5, you get it, all the way to 25 merkins. four other points: monkey humpers, bobby hurleys, squats with the block, smurf jacks.

Part three: Lt. Dans: team one would grab block and approximately 30 yds away from team two, team one begins one squat with block and moving lunges, one squat, two lunges until team one gets to team two who are holding al gore. Switch positions.

Part four: Capture the block: Team two placed blocks halfway between teams and teams were instructed to complete three burpees and run to grab one block and place it on their side. Team two won the game and best hiding spots.

 

Mary: No time

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

Devo:

YHC talked about accountability, motivation and integrity. These are all important for leadership and YHC talked about failing to hold the standard earlier this year by fartsacking two Qs. YHC asked PAX for accountability for such nonsense and poor leadership and not being the standard. YHC talked about being responsible for your attitude.

From the F3 Qsource:

Make the decision to have a good attitude today. Then manage that decision the rest of the day.

 

The Den’s First Monthly Fitness Test

  • When: 20181005
  • QIC: Gru
  • The PAX: Zacchaeus, Caviar, Edison, Training Wheels, Alice (Respect), Ducky (2.0), Flex Seal, All In, Goober, String Bean, Redo, Elmer Fudd, Gru


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Intro: The Den’s first Monthly Fitness Test “King of the Corner”

Conditions: Humid 72

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 10, Arm Circles OYO

The Thang:
“King of the Corner” The Den’s Monthly Fitness Challenge. This workout will be conducted every first Friday of the month. The WOD is conducted in this order: Squat Thrust x 20, Curls for the Girls x 20, Big Boy Sit Ups x 20, Block Swings x 20, Sprint 30 yards, Burpees x 10, Sprint back 30 yards to repeat AMRAP in approx 30 mins. One point is distributed for every repetition completed, and 5 points for each sprint.

Results:

Zacchaeus: 6
Caviar: 6
Edison: 6
Training Wheels: 5.5
Alice (Respect): 5
Ducky (2.0): 6
Flex Seal: 5
All In: 6.5 (King!)
Goober: 6
String Bean: 6
Redo: 6
Elmer Fudd: 5
Gru: 6

Mary: No time

Numberama:
13

Namearama:
Zacchaeus, Caviar, Edison, Training Wheels, Alice (Respect), Ducky (2.0), Flex Seal, All In, Goober, String Bean, Redo, Elmer Fudd, Gru

Announcements:
Ruck for Hunger 11/17 @ 0900, Turkey bowl convergence 0700 at Gahagan Park

Pledge of Allegiance/BOM/Devo: Done.

Moleskin: This was the first attempt of the “King of the Corner” Monthly fitness test at the Den. Although this has some competition between the PAX, the goal is to set a baseline for yourself one month, and then meet or beat your previous record the next month. PRs for the Win! The PAX member that reaches the most rounds for the month takes home the title as the King of the Corner.