Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

War…What is it Good For?

  • When: 20190223
  • QIC: redo
  • The PAX: Redo, harbaugh, olaf, TKO, Sophia, Beany baby, weewoo, friar tuck, juliet, prayer request, pinwheel, 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: nice

FNGs: None

COP:

Merkins x20 on q, TTTx20 IC, SSHx20, others

The Thang:

YHC brought out the F3 Deck of cards and decided to play a little war with the deck. PAX were lined up from oldest to youngest and folded line in half, there are the teams.

PAX were instructed to send one from each team to bear crawl to card pile and grab a card. Winner of War could pick which card/exercise his team wanted. Most were confused, some eventually caught on. This was not enough for the PAX, so YHC quickly called audible and set up the cones for a little starfish.

Starfish- five cones placed as a star. every odd number is in the middle cone, starting with 1 merkin and finishing with 25, and the other cones had other exercises to include 4 ct flutter kicks, box cutters, lbcs, and heels to heaven.

Mary: no time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Done

Moleskin: Harbaugh stunk the ditch up so bad, it was still there Tuesday in the concrete.

IS THAT WHY YOU A HOLES CALL THIS PLACE THE DITCH

  • When: 20190119
  • QIC: Sakrete
  • The PAX: Bed Pan, Friar Tuck, Stringbean, Harbaugh (R), Prayer Request, Wreck It Ralph, Benefits, TKO, WEEWOO, BEANIE BABY, SAKRETE


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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 50’s and clear 

FNGs: 1.  BRUIN ROBINSON now known as Beanie Baby

COP:  15 TTT IC, *HOLD ARMS UP UNTIL INSTRUCTED TO PUT DOWN* 15 LBAC FORWARD IC, 15 LBAC REVERSE IC, 15 T CLAPS IC, 15 MORACCAN NIGHT CLUB IC *DROP ARMS*

The Thang:

YHC had placed a cone on each side of the parking lot about at the half way point.  Starting point would be on the right side of parking lot (if looking at the road from the flag).  JAIL BREAK TO CONE.  5 hand release merkins and 5 WWI sit ups.  Mosey from cone to road and then to opposite side of parking lot.  At entrance to  parking lot 5 hand release merkins and 5 WWI sit ups.  JAIL BREAK TO OTHER CONE.  5 hand release merkins and 5 WWI situps.  Mosey from cone back to starting point.  5 hand release merkins and 5 WWI situps.  Rinse and repeat for 5 total laps.  100 hand release merkins and 100 WWI situps were executed.  Once completed find 6.  

Grab a block and meet at basketball courts.  Place block about 3/4 of the way across the court and gather at wall.  11s consisting of Squats and curls for the girls.  Transition between points would be Sumo squats down to blocks and running back to wall.  All exercises done on Q.  

STOW BLOCKS 

Mary: 20 LBC ON Q, 10 AMERICAN HAMMER ON IC, 10 FLUTTER KICKS IC, 20 WWI SIT UPS ON Q

Numberama: 11

Namerama: Bed Pan, Friar Tuck, Wreck It Ralph, Benefits, Weewoo, Prayer Request, Stringbean, Harbaugh (R), FNG (BEANIE BABY), TKO, Sakrete

Pledge and COT done

Announcements: Charlie Post 5k and 15k next weekend

Devo: 

Care For These

Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you. (NLT) ( James 1:27 )

 

Religion is about loving those that God loves.  God’s heart breaks for those in distress.  Start with one! Meet the need of one person who is struggling in your community.  Practice true religion by changing one person’s world by showing them love!

Moleskin:   YHC invited several of the Summerville faithful to come to The Ditch on 1-19-19.  Two that joined me were Wreck It Ralph and Benefits.  YHC thought we were going to have to adjust the workout before it even got started.  Wreck It Ralph made his turn about 3 ft to early into the parking lot at the Casey Community Center.  Front end of his pick up went down in the ditch and I was certain he was stuck.  Next thing I hear, the engine revved up and he drove right on out.  That Nissan had a real DFQ attitude that day.  YHC went over and evaluated the damage.  Didn’t see any.  Wreck It Ralph gets out of his truck and yells “IS THAT WAY YOU A HOLES CALL THIS PLACE THIS DITCH?  *SIDE NOTE– HE DIDN’T STOP AT THE LETTER A.  I said “did you damage anything?”  He said “I don’t know lets roll”.  Roll we did!!  When we headed over to the block pile no one could figure out the gate code.  I looked around and noticed that YHC was not about to squeeze through the hole in the gate.  Bed Pan was there.  He is small.  He got our blocks for us.  Thanks for your effort Bed Pan.  When stowing blocks Weewoo was able to get into the cage which I think was a welcome site for everyone.  I’m not sure I could have convinced Bed Pan to squeeze back in there again.  Great work by everyone!!  Thanks for allowing me to lead!! 

The Warrior – November 2018

  • When: 20181115
  • QIC: Luigi
  • The PAX: Harbaugh (respect), Dorothy Mantooth, Cisco, Suave


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

Conditions: Miserable. Dark, 50F, 12 mph wind, steady heavy rain until around 6:30

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior, where the PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on goalpost)
    • 10 merkins
    • 15 squats
    • Run 120 yards to opposite goalpost

Results (compare against October’s results):

  • Luigi: 19.18 (vs. 21.01 last time)
  • Suave: 14.00 (vs. 18.00 last time)
  • Dorothy Mantooth: 13.23 (vs. 10.00 in 20 minutes last time)
  • Harbaugh: 11.00, modified the pull-ups to other exercises like OHP, derkins, etc. (today was first attempt)
  • Cisco: 10.10 (vs. 11.15 last time)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.25 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 5

Namerama: Harbaugh (respect), Dorothy Mantooth, Cisco, Suave, Luigi

Pledge and COT

Announcements/Prayer Requests:

  • Ruck for Hunger this Saturday (Nov 17), 9:00am start time (so you could do a workout then still participate in the ruck). Starts at Coastal Coffee Roasters in Summerville.
  • Cisco’s pastor is moving into Oak Terrace Preserve this Saturday (just up the street from The Jones). We may help him load/unload his stuff and count that as our workout; watch Facebook page for confirmation. We’re also trying to recruit him as a potential FNG! 🙂
  • Harbaugh: “That I don’t die” (due to today’s workout, haha)

Devo:

  • I heard the following quote in the context of waiting in line to vote recently, but it could be applied to any area of life: “Waiting time is never wasted time.” We live in an instant society – Cisco pointed out that kids no longer have to wait until a certain time for their cartoons to come on, same for adults with TV shows. Everything is on-demand. But often when we are waiting, God is working (to change us, or to change circumstances behind the scenes), so we should be patient and trust his timing.

Moleskin:

  • As Major Dad likes to say, “Anyone can perform under ideal conditions.” Conditions this morning were far from ideal – cold, dark, rainy, windy, and the field was a muddy mess. We could barely use the scoresheet it was raining so much. I definitely would not have worked out if I hadn’t known the other guys would be there waiting on me! Kudos to everyone for showing up, pushing each other, and putting in serious work.
  • I estimate the water weight from soggy clothes added at least 10 lbs to everyone – does that count as partial rucking? 🙂
  • Fasted mile time was 7:28
  • Quote of the day: “You should call an audible and make everyone do flutter kicks in that huge puddle in the middle of the field. 🙂 ” -Cisco (note: we did not do any flutter kicks, haha)
  • Suave wins the award for best-dressed-during-a-rainstorm with his stylish white sweater 🙂 How did it not get dirty?? Must have been the poncho Cisco loaned him.

Little Things Make a Difference

  • When: 20181110
  • QIC: Gru
  • The PAX: Gru, Mack, Friar Tuck, Flash, Harbaugh


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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: Great weather for a beatdown. 63.

FNGs: None

COP:  The following with a water bottle in each hand: SSHx15, Lateral Raisesx15, Front Raisesx15, Y’s and T’s, and Squats while performing Arm Circles OYO.

The Thang:

After warmup the PAX grabbed a coupon and shoulder carried to the adjacent field (approx. 100 yards). Field was set up with cones to form a rectangle for the workout and proposed Ultimate Frisbee Game afterward. The PAX conducted an exercise at each corner cone while one person at a time would complete another task. PAX completed 10 four count Reps of the exercise while each person completed the challenge. Rotating the exercise for each person.

Cone #1: Tire Pull. PAX would place their Coupon in a tire sled with a 40 yard line and pull it toward them, run to other side and pull it back.

Group Exercise: Curls, Squats, Rows (each arm), Jumping Lunges, Curls

— Lunge with block to Station 2 —

Cone #2: Tire Sled. PAX would place their Block in a tire sled drag tire half way around cones, then turn their body around and back pedal with tire sled for the last leg.

Group Exercise: Squats, Rows (each arm), Jumping Lunges, Curls,  Squats

Cone #3: The Slosh Tube.. A 10′ x 4″ PVC Pipe filled with around 35lbs of water.  Carry in a zig zag form across the field around cones and back.

Group Exercise:  Rows (each arm), Jumping Lunges, Curls, Squats, Rows (each arm).

—Lunge with block to station 4 —

Cone #4:  Carry water filled 5 Gallon Jugs (Combined ~83lbs) around the zig zag path around cones and back.

Group Exercise: Jumping Lunges, Curls, Squats, Rows (each arm), Jumping Lunges

After Cone 4, PAX went to gravel/dirt area near field and pulled Mack’s 9500 lbs of truck with a mooring line about 50 yards. Each PAX member atempted to pull the truck by themselves with very little success. Friar Tuck was able to pull the truck for a short distance by himself.

Mary:  None really..  except 1 Back Flip.. Some reason know one could complete it..

Numberama: 5

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

Pledge and COT.  Done.

Announcements: None.

Devo: In short, the Devo was about how Everyone plays a part in our society. The Fireman, Garbage Man, Cashier, and any and many other occupations.. Imagine if one person stopped doing their job. How much affect would that have on a days operations?  Everyone has a role and everyone affects many people in their lives if they know it or not, in a personal aspect or not. What role do you play? How many lives do you affect on a daily basis? I will tell you for sure more than yourself and remember you have an impact on more than just yourself.

Moleskin:  Another fun time in the field with some toys. We were going to have a Ultimate Frisbee game afterwards but had small and uneven teams. Two big F3 events were going on this weekend, so not a big turnout. Everyone pushed it today and it was a good time. Thanks Mack for the use of your truck. (it was your crazy idea anyway) Friar Tuck may feel great that he was the only one to pull the truck by himself (downhill..) But he was the only one to splash merlot as well..

Fitdeck Fun at the Ditch

  • When: 20180929
  • QIC: Redo
  • The PAX: Cosign, drumstick, weewoo, gru, harbaugh, one bar, redo


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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: Beautiful

FNGs: None

COP:  SSHx20, TTTx10, Imperial Walkers x20, , merkins x 20, lbacs oyo forward/backward slow/fast

The Thang:

Since YHC has been patiently waiting for his F3 deck of cards (or someone to show up with theirs), YHC decided to break out the Fitdeck cards once again and the workout looked something like this:

PAX were instructed to grab a slosh pole (only 6 at the ditch) and mosey to the well lit basketball court and line up on the wall. On the opposite end of the court were fitdeck cards with exercises on them face down. PAX on the end would start and one at a time, bear crawl to the card, pick a card, bring it back and Q the exercise. The pax that were waiting did al gores, plank, curls with the slosh poles, OHP with slosh poles, wall sits throughout the workout. The following exercises were Q’d by the pax from the fitdeck:

diamond merkins x 16

lbcs x40 4 count (cosign picked the double the next card and YHC picked the lbcs)

wide merkins-20

alternating lunges-24

wall sit-50 seconds

WWI situps-20

Crabwalk-to half court and back

Flutter kicks-28 4 count (repeat last card was picked and so we did more-28 4 count flutter kicks)

Mountain climbers-30 4 count

Freddie Mercuries-24 4 count

squats with slosh poles-20

Walking lunges-12 per leg

merkins-20

narrow merkins-16

bear crawl-50 seconds

low plank hold-50 seconds

staggered hand merkins-20

8 count body builders-12 (the last exercise picked)

Pledge, announcements, prayer requests, prayer for Mack and his family and Malachi (YHC forgot to pray for One Bar and his decision for his job).

Devo-

YHC talked about a golden nugget found on F3 Qsource email that YHC highly recommends to all PAX! The golden nugget read:

We all at certain times in our lives find ourselves broken. True strength is found in picking up the pieces.

YHC talked about how this golden nugget is awesome, and with faith can be much easier to believe. I saw this shortly after finding out about what our brother Mack was going through and knew the brokenness he and his family must be feeling after the loss of his brother tragically. F3 also provides strength to support each other when we are find ourselves broken, and it’s not a question of if, but a question of when.

Moleskin- Absolutely awesome to see Drumstick and Cosign out this morning. God certainly was listening to us as we have been asking where the OGs have been. We are all grateful for what you guys bring and how you guys push us to continue to get better!!

 

Coffeteria at Chic fi la – One bar, redo, and gru. great talk about Selection, jobs, business, and life. Thanks fellas

 

Pee Wee’s Playhouse

  • When: 20170902
  • QIC: Wee Woo
  • The PAX: One Bar, Harbaugh, Mack, Bubble Head, Major Dad, Redo


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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: 78° with 90% Humidity

FNGs: None

COP:  Don Quioxte X 15; Through the Tunnel X 15; LBAC OYO

The Thang:

Word of the Day: Football

  • After the PAX made their suggestions for the the Word of the Day, YHC decided that word would be Football.  YHC almost chose “Zyzzybalubah” as the Word of the Day, but decided against that as the likelihood of someone else saying the word was slim.
  • After the word was chosen, YHC explained how the Word of the Day would work.  If anyone said the word, the PAX would stop their exercise and complete 5 Burpees on Q.  After the Burpees, the PAX had to restart the repetitions of the previous exercise.

Globey’s  Around the World Challenge:

  • PAX circled up and placed blocks on the ground.  On Q, the PAX traveled around the blocks while completing a merkin.

Jambi’s Bucket of Wishes:

  • In the spirit of Jambi the Genie, the PAX was given the ability to make multiple wishes (Well almost).  Inside the bucket were cards with exercises, I mean wishes.  The PAX decided on one of the two exercises that was on each card.
  • While each PAX was making a choice, the remainder of the PAX completed Air Chairs, in honor of Chairy, with blocks.
  • Exercises that were chosen included a mix to include some of the following:
    • Hand Release Merkins
    • Derkins
    • Incline Merkins
    • Squats
    • Flutter Kicks
    • Curls
    • LBCs
    • Big Boy Situps
    • Run around the Tennis Courts Forward
    • Run around the Tennis Courts Backward
    • Bear Crawl the Parking Lot
    • Boo Boo Bear Crawl the Parking Lot
  • During Jambi’s challenge, the word of the day was spoken several times.

Mary: Alphabet

Pledge and COT

Announcements: P200, Fire Station Workout

Devo:

God’s Voice

For he is our God and we are the people of his pasture, the flock under his care. Today, if only you would hear his voice. Psalm 95:7

Just like we were intentionally listening for the Word of the Day, we must be intentional in listening for God’s voice.

Moleskin:   YHC really enjoyed the Word of the Day and will most likely make this a regular occurrence in future Q’s.  Many of the PAX realized that you could wait until you got to the end of a workout before speaking the word, causing the PAX to start all over again.

Dirty Dozen meets Tabata

  • When: 20180804
  • QIC: Redo
  • The PAX: Goober, training wheels, harbaugh (respect), Redo, spring break


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Conditions: 70s

FNGs: none

Disclaimer: given

COP: SSH x 25, TTT x16, IW x25

The Thang:

PAX each grabbed a block and brought it back to the flag. YHC explained Tabata to the PAX and the time was set for 40 seconds of work and 20 seconds of rest through 12 exercises and then after PAX ran around tennis court.

The following exercises were performed:

Squat, curls, lbcs, OHP, lunges, WWI sit-ups, block swings, bobby Hurleys, v-ups, burpees, Al gores, and flutter kicks.

Training wheels was the only Pax to carry his burden, I mean block, around the tennis court.

Three complete rounds we’re completed by all.

Mary:

Harbaugh called something, training wheels called something, and goober called something related to Mary. YHC can’t remember.

Numberama, namorama, pledge, announcements, prayer requests, prayer

Devo:

Phillipians 4:19 and my God will supply every need of yours according to his riches in glory In Christ Jesus.

YHC talked about worry and how a personal situation is causing worry within the household. YHC asked to pay to continue to pray for the M and the family, and hold YHC accountable and check in so YHC doesn’t fall out of line. YHC talked about giving out problem s to God and continue to stay focused oh His word.

Moleskin:

Welcome spring break from F3 Lake Murray. As YHC was praying, the rain came down, and the PAX stuck around for the Devo. YHC has mad respect for those men!

No Man Left Behind. Gru’s 1st Q.

  • When: 20180728
  • QIC: Gru
  • The PAX: Minion (2.0), Snyder, Training Wheels, One Bar, Bubblehead, Harbaugh, 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: Not Hot, Not Cold.. Humid for sure.

FNGs: None

COP:  Arm Circles OYO, SSHx15, Al Gore x 15, TTT x10, Don Quixote x10.

The Thang:

After a Quick Warmup the PAX grabbed the beast blocks and shoulder carried to the adjacent field (approx. 100 yards). At the field YHC had set up a five stations. The PAX conducted a group Exercise as each person one at a time would complete the stations challenge. PAX completed 10 Reps of the exercise while each person completed the challenge.

Station #1: Carry two water filled 5 Gallon Jugs 40yds and Back.
Group exercise: Golem Squats with a Beast Block x60

Station #2: The Slosh Tube.. A 10′ x 4″ PVC Pipe filled with around 35lbs of water. Designed to ensure you stabilize core and keep balance. Water moves from one side of tube and the weight shifts..  PAX would carry Slosh Tube 40yds and back.
Group Exercise:  Spiderman Merkins (Knee to elbow on down position) x60.

——- 11 Burpees for the Train ——–

Station #3: Tire Sled. PAX would place their Beast Block in a tire sled and pull it the 40yds and back.
Group Exercise: Flutterkicks with Beast Block Overhead in cadence. x60

Station #4: Low Crawl w/block.  Members would low crawl under a line suspended low crawl obstacle for about 25-30yrds while dragging their beast block with them.
Group Exercise: Plank while member went through – Mountain Climbers (x60) while they returned.

Station #5: Tire Flip and Carry. Tire Flip on the way to the 40yds mark and tire carry on the way back (standing inside tire).
Group Exercise: 10 WW1 Situps, Beast Block Shoulder Press x60.

Mary: Only enough time for one exercise: The Crab Abs.. In Crab position, reach with one arm to opposite foot and then reach for the other foot with the other hand. In Cadence x10. Fun to do, more fun to watch.

Numberama: 7

Namerama: Minion (2.0), Snyder, Training Wheels, One Bar, Bubblehead, Harbaugh, Gru

Pledge and COT. No show on the flag… No pledge complete.

Announcements: Soft Launch of Foxbank AO.

Devo: Why do I F3? What makes me do this, and enjoy it..? I  explain with the workouts we did.
The 5 Gallon Jugs – Heaviness. The weight on on shoulders from a burden or issue I may be dealing with.
F3 Brothers are there for you, and willing to extend assistance anytime for each other.
In life, you need to be able to ask for help if you need it, don;t try to take on the weight by yourself.
Slosh Tube – Balance. F3 allows me to balance my love for fitness without sacrificing my social life. In our lives, you need to balance many things. Family,  Finances, Fitness, Fellowship, Faith, and many other Fs.. F3 is a crucial part of that process for me.
The Tire Sled – Sometimes we carry  baggage we pull it behind us. In this case we noticed because it was extremely heavy, but sometimes we don’t and it doesn’t only affect us, but the people around us. 
The Low Crawl – Why with the Beast Block? This one is an important part of F3. Same reason as leaving the Beast Block in the the Tire Sled.. NEVER LEAVE A MAN BEHIND. I love this part of F3. Another example of how we are always there for each other.
Tire Carry – The tire around us as we carry it represents the PAX. We Surround ourselves with others that don’t feed the SadClown Syndrome. We encourage each other and push each other to overcome any obstacle.

Moleskin:   It was YHCs first Official Q and I wanted to start off with something good. It was a bit different than the average workout, but it was a fun Saturday with a lot of mumble chatter.. Although Q took a bit of time to set up the workout before the PAX arrived, it was well worth it and the PAX enjoyed it. NO MAN LEFT BEHIND!

Tabata at the Ditch

  • When: 20180609
  • QIC: Redo
  • The PAX: Harbaugh (respect), BubbleHead (respect), Cosign, Mack, Weewoo, Gru, Snowden, Redo, Training Wheels, Snyder, One Bar


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Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Perfect running weather

COP: SSHx20, Merkinsx20, TTTx10, Imperial Walkerx20, LBAC forward/backward OYO

The Thang:

Pax grabbed a block each out of Mack’s truck for the last time and headed to the basketball court. This morning would be tabata training and it looked something like this:

40 seconds work/20 seconds rest

12 exercises=1 round

after round is complete mosey around tennis court. rinse and repeat until time is called.

the 12 exercises:

Blockees

WWI situps

Curls for the girls (or whatever Snowden was doing)

squats

Merkins

block swings (kettlebell swings)

overhead press

flutter kicks

tricep dips on the block

mountain climbers

merkins

WWI situps

3 complete rounds were done before PAX were instructed to stow blocks in new area.

COT:

Announcements, pledge, namorama, Numberama, prayer requests, prayer

Devo:

YHC discussed suicide and how it has impacted us either personally or in the news; Most recently with the suicide of Kate Spade and Anthony Bourdain. YHC explained how dealing with it professionally has its challenges and is aware that the subject of suicide is not something people, especially men, want to talk about. Bubblehead mentioned an adolescent who attempted suicide recently before the devo in the prayer request. YHC talked about the importance of having someone to talk to about the stuff we go through as men. WE never know what is going on with someone unless they tell us. YHC deals with suicide professionally on a daily basis and attempted to discuss with PAX about finding those within F3 to talk to about the challenges of life and giving our burdens to God, as we are instructed to do.

Moleskin:

Snowden sealed the deal with the City of Goose Creek in securing a new spot to stow our blocks. YHC bought a combo lock and had the PAX stow blocks neatly in the area. YHC is extremely elated about not having to move AO and is thankful Snowden was able to make this happen for the men of the Ditch.

It’s Only Six Reps

  • When: 20180512
  • QIC: Redo
  • The PAX: Harbaugh (respect), Weewoo, urkel, FNG (Dabo), Goober, TKO, Bedpan, Cheetah, Bubblehead (respect), Mack, Sakrete, Mayweather, Redo, Training Wheels


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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: 64 Degrees

FNGs: Calan Davis

COP: SSH x 20 IC, Through the tunnel x 10 IC, Don Quiote x 10 IC, LBAC forward IC and backward OYO

The Thang: 

PAX were instructed to mosey to block pile, grab one block, and line up at the stop sign. Once single file line was formed, PAX did the indigenous people run to the parking lot near Dunkin Donuts for a little work.

6 Rounds-no rest between rounds

6 blockees

6 merkins

6 squats with block

6 alternating lunges with block

6 OH squats with block

6 Derkins

 

6 Rounds with a block-no rest between rounds

6 WWI situps-w block

6 four count flutter kicks-block up

6 leg lifts-block up

6 four count LBCs with block up

6 6″ to knees to chest with block up

60 second hold at 6″ block up (after three rounds went to 30 sec in interest of time)

 

6 rounds- no rest between rounds

6 curls for the girls

6 ground to OH with block

6 OHP with block

6 Kettlebell swings

6 upright rows with block

PAX became animals and did their own thing back to the AO, some ran, some made it back OYO.

Mary: No time for Mary

Pledge, Numberama, Namerama,  COT

Devo: YHC shared Mark 10:43-45 and how serving others is important for us as men in our community. YHC talked about his job as a mental health counselor and the opportunities he has had to serve people that are sick in the community. YHC challenged the PAX to not only serve in their own lives, but to find somewhere in Goose Creek where we as F3 can serve.

Announcements: Mudrun (teammates got to meet and talk about their feelings after the workout). YHC mentioned F3 Dads Camp, F3 Goose Creek/FIA social on May 18 at 6:30 at Montanas on Red Bank Rd in GC.

Moleskin:  Naming the FNG proved to be challenging this morning, maybe because our whole selves were beat up from the work we just put in. FNG was brought to the Ditch by Goober and Urkel, so they had pick of the name, and since FNG stated he was a Carolina Fan, well it was only right to go with the obvious choice DABO!

YHC failed to add in the 6 OH tricep extensions to the last round. Weinke Fail!

This was a beat down that YHC was glad to bring. The workout is actually a Pathfinder workout YHC completed about a week ago and thought the PAX needed to experience the pain as well! The mumble chatter was minimal, as there was no time to rest through each round. Numbers continue to increase as the hot weather approaches, and FNGs are coming out of the FOO and the PAX EH appears to be strong! Keep up the good work men!