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
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.
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.
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:
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
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
Led by Bedpan
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!