Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Ditch Race around the Pond

  • When: 20210119
  • QIC: McFly
  • The PAX: Dabo


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34 degrees and dry it was a great day to work out at the Ditch!

Warm Up:
SSH 10IC
DQJ 10IC
TTT 10IC
LBAC

The Thang:
After warming up we jogged to the first light pole for 20 merkins, 20 squats thrusters and 20 flutter kicks then raced to the first light pole. Loser had to do a burpee before rinse and repeat but got a 3 second head start for the next race… McFly had to do more burpees than Dabo but both were pushing it!

Changed up to dips, balance lunges and box cutters after a few times but otherwise kept the same format before cooling down.

Pledged, prayed and talked about how short our lives are. Life is like a vapor, here today and vanishing tomorrow. How will we use it?

Claudia Apolinar – The September Running of The Hero

  • When: 20200917
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly


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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: Wet

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker – 10 – IC

Terrible Ts – 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor Claudia Apolinar. Claudia is Los Angeles county deputy sheriff. Claudia and her partner were ambushed by a gunman while sitting in their car. They were both shot several times. Claudia had the presence of mind to radio for help, and apply a tourniquet to save her partner’s life. 

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 14

Namerama:Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly, Milton

Announcements: Ruck for Hunger, Bethany Food Drive, Tiger Buddy Program, St. Paul Men’s Hike – Ask Cannoli about all of these. He has all the info.     

COT

Devo: 

Moleskin: 

More People’s Chair… 15 June 2020

  • When: 20200615
  • QIC: Mary
  • The PAX: McFly, X-Ray, Minivan


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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: 69 and pleasant

FNGs: none

COP: 20 SSH IC, 20 OC IC, 20 TTT IC

The Thang:

1 min squats at horseshoes closest to parking lot

Mosey to bathroom

1 min People’s Chair

Mosey to horseshoe

1 min step ups at horseshoe

Lunge to far side of horshoe

Repeat 4x

Mary: 30 WWI sit-ups IC, 20 American Hammers IC

Numberama: 4

Namerama: McFly, X-Ray, Minivan

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

“Childlike Wonder” – We think of spiritual and intellectual pursuits as mutually exclusive endeavors, but they are one and the same. Great love is born of great knowledge. In fact, your knowledge is your worship ceiling! John 4:24 God is a Spirit: and they that worship him must worship him in spirit and in truth. Let’s be men who are driven by a childlike wonder to know as much as we can about as much as we can. Why? So we can worship God as much as we can.

What are you going to read today?

Moleskin:  

Humid Heros

  • When: 20200609
  • QIC: Hot Spot
  • The PAX: High Stick, Too Much, Fanny Pack, Old Mcdonald, McFly, Mary, Space Cowboy, Hospice, Microwave, Jingles, Hot Spot


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Conditions: 75 and stupid humidity!

Count: 11 Pax

The Thang:  The Hero – Molly Greene

Warm up at COP: 20 SSH IC, 20 Don Quixote IC

Mosy to storage and each pax receives 1 CMUand mosies back to COP

20 block press, 20 block curls,

Run the half-block loop around Doty to horseshoe pits

20 dips on the wall, 10 steps up on wall (each leg)

Run back to COP

Rinse and repeat – AMRAP

COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM

Dora’s Pack and Play – with my Battle Buddy!

  • When: 20200604
  • QIC: Hot Spot
  • The PAX: Mary, Fanny Pack, Milton, Flipper, Old Mcdonald, Smokey, Grits, Old Flame, Splinter, Middle School, Jingles, Stalker, Microwave, McFly, Rawhide, Hot Spot


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Conditions: 70 and slightly humid, cloud cover

Count: 16 pax

The Thang:

Warm up at COP: 30 SSH IC, 15 Don Quixote IC, split into hare and tortoise teams of 2 – (Battle Buddies)

Mosy to storage and pick up 1 CMU per team

Quick time to north-east corner with 8 – 2 man teams carry cmu between them.

Dora workout: one man down for exercise, one man corner to corner run (out and back), tag out and continue.

Station 1 – 300 merkins(100 incline, 100 decline, 100 standard)

Pack up and head out with battle buddies to south-east corner.

Station 2 – 200 leg reps – 100 block squats, 100 ballerinas with blocks

Pack up and head out with battle buddies to north-west corner.

Station 2 – 100 block curls

Pack up and head home, store cmus, and double time to COP.

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

Devo: Hot Spot – Ordinary men opening talk

 

The Murph

  • When: 20200303
  • QIC: Saget
  • The PAX: Tinder, McFly, cosine


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Intro: YHC wanted a hard push with little direction but opportunity for mumble chatter  

Conditions: 60s and wet, the rain stopped just before 0500

Shortcake Special (Before the BC): Does yesterday count?

Ruckers: none

FNGs: 99 EHs and no takers

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 10 IC

The Thang:

The Murph Hero WOD – 1 mile run, 100 pull ups, 200 pushups, 300 squats, 1 mile run

*modifications were made and distance was slightly off

6 Minutes of Mary: no time

Numberama: 4

Namearama: Saget, McFly, Tinder, Cosine

Announcements:

Pledge of Allegiance:

BOM: (Prayer)

Saget

Devo:

“Most men lead a life of quite desperation and go to the grave with the song still in them” -Henry Thoreau

Moleskin: of the 99 social media EH, Cosine was the only taker. It was so good to see an OG from the ditch.

Lucky 7s

  • When: 20200211
  • QIC: Saget
  • The PAX: friar tuck, tinder, beaker, urkel, prayer request, mcfly


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Intro: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Conditions: 68 and warm

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: Not today

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: 11 Burpees for the Train, Merkins to Sallie

The Thang: Lucky 7s – 7 exercise, 7 reps, 7 rounds

Merkin, Dips, Derkin, Extensions, Irkin, Shoulder press, Chest press

Run 100m loop between sets. Repeat!

6 Minutes of Mary: Bohemian Rhapsody x 21, American Hammer x 21, LBC x 21

Numberama: 7

Namearama:

friar tuck, tinder, beaker, urkel, prayer request, mcfly, saget

Announcements:

Get signed up as a P200 Volunteer

Pledge of Allegiance:

BOM: (Prayer)

Led by Saget

Devo:

Failure to prepare is preparing to fail. Take baby steps every day to better yourself mentally, physically, spiritually, and financially. Be prepared!

Moleskin:

Welcome back Beaker with the double merlot.

The One Where Redo is an Idiot

  • When: 20200206
  • QIC: Sakrete
  • The PAX: McFly, Beanie Baby, Tinder, Prayer Request, Friar Tuck


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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 60’s with a bit of humidity in the air

FNGs: Not today they probably were hanging out with that idiot Redo

COP:  10 TTT IC (slow with focus on stretch on the hamstrings), PAX led squats (utter disaster on YHC part).  Everyone will do a squat and hold until the man on your left breaks his and then you are free to break yours.  YHC said man on your left but meant man on your right….Scratch and move on.  50 squats on Q.

Jail break through parking lot toward street.  Lunge walk between entrances.  Jail break back to flag.  Lunge walk back to starting point.  50 squats on Q

Jail Break down side of tennis courts.  20 Merkins on Q.  Lunge Walk across basketball court.  20 Squats on Q.  Jail break down opposite of tennis courts (back toward parking lot) 20 WWI setups on Q.  Lunge walk through parking lot back toward starting point.  20 Carolina Dry Docks on Q.  Bernie Sanders around parking lot.  20 calf raises on Q.  Jail break down side of tennis courts.  20 LBC on Q.  Rinse and Repeat until time is called.

 

Mary: WWI setups until time (approx 45 seconds)

Numberama: 6

Namerama: Beanie Baby, McFly, Tinder, Prayer Request, Friar Tuck, Sakrete

Pledge and COT

Announcements: Sing up to volunteer for P200

Devo: YHC read from Daily Devotion.  Sadly, I can’t remember what it was and too much time has passed to go review.   Fail.

Moleskin:   YHC reached into the vault to pull out some friendly jabs at another Q nearby.  Today’s lucky recipient was Redo.  He was trying to convince people to come run with him @ The Hole.  YHC tried desperately to change peoples plans.  I was able to recruit 5 other men to join me while “The Idiot” Redo was able to gather 8 additional to join him.  I guess he wins.  I come out the winner here.  He may have had more of a turn out but he’s an idiot and I’m not.

The Ditch 01/02/20: New Year New Legs

  • When: 20200102
  • QIC: Bedpan
  • The PAX: Tinder, Prayer Request, McFly, Chedda, Hacker, Futurama


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Intro: YHC picked up the Q & most Q’s for Thursday’s for the Ditch in January. Thought it be smart to remind the PAX that everyday is leg day even if it’s a new year.

Conditions: mid 40s, 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:
Grandfather clock’s IC x10, TTT x10 IC, Big Kohunas x10 IC, Don Quixote x10 IC, OHC x10 IC, Merkans x20 OQ.

The Thang:
Grab a block, head to pavilion.

1st Round OQ: 20 Step Ups Each leg, run around tennis courts to the wall, Wall Sit for 1 minute, Lieutenant Dan’s (lunge, lunge, squat) down basketball court, run back to pavilion, 50 Curls w/block.

2nd & 3rd rounds were OYO.

stow blocks, head to flag

6 Minutes of Mary:
11 Burpees for train OYO, 20 WW1 Sit Ups OQ

Recover Recover

Numberama:
7

Namearama:
Bedpan, Tinder, Prayer Request, McFly, Chedda, Hacker, Futurama

Announcements:
Pray for Discount, Sakrete & Futurama’s brother. No further region announcements.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Don’t lie to one another, seeing that you have put off the old man with his doings, and have put on the new man, who is being renewed in knowledge after the image of his Creator.
– Colossians 3:9-10

A 2008 Dominican University study found that people are more apt to fulfill goals when they write them down. While I’m sure that is true, I also know that when we make our desires known to God and give our lives to Him we are more successful and accomplished than even we can imagine. So, beginning today, talk to Jesus about your goals. Ask Him for wisdom and guidance to get there — or to go someplace even better that He has planned for you. Every day with Jesus is one of renewal. New Year, New Goals needs New Legs.

Moleskin:
YHC doesn’t skip leg day. Glad to hear Chedda has the Q Saturday because YHC will be DR with basketball.

The Ditch 12/28/19: YHC’s Speaker Beatdown

  • When: 20191228
  • QIC: Bedpan
  • The PAX: Prayer Request, Tinder, Redo, Chedda, McFly


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Intro: 6 HIM arrived at the Ditch yesterday morning for YHC’s speaker beatdown. YHC got a new Bose speaker for Christmas & thought it would be great to use it for his Q.

Conditions: High 50s, no precipitation

Shortcake Special (Before the BC): Redo

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:
Grandfather Clock x10 IC, TTT x10 IC, Don Quixote x10 IC, IW x10 IC, LBAC x15 IC fwd/back.

The Thang:
Grab a block, head to the church

Song #1 “Sally”: everytime “bring sally down” is said, do a squat. After song is over, we complete a 0.4 mile Indian Run.

Song #2 “Thunderstruck”: everytime “thunder” is said, do a burpee. After song is over, we did a 0.2 mile Indian Run, jailbreak back OYO.

completed 20 Lunges OYO, Flutterkicks w/block x30 IC, Block Press x30 OQ

Song #3 “Another Brick in the Wall”: complete left arm, regular and right arm merkans on the block while only the singer is singing. AMRAP OYO. After song is over, OYO 0.4 mile run.

Damnits x15 OQ, Iron Crosses x20 OQ

stow blocks

6 Minutes of Mary:
No time

Numberama:
6

Namearama:
Bedpan, Chedda, Prayer Request, McFly, Tinder, Redo

Announcements:
Anniversary Party 1/12. Redo has a running event coming up. Pray for Discount.

Pledge of Allegiance: Did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Be strong, and let your heart take courage, all you who hope in the LORD.
– Psalm 31:24

YHC spoke about how important it is to have hope in your life. We don’t gain victory over life’s difficulties from our feelings, we gain a victory from our faith in God. Some people have every right to give up, but they chose to be strong, take courage and hope again instead. If you find yourself facing difficulties, pour out your heart to God in faith so He can pour out His strength to you in love.

Moleskin:
Speaker beatdown as promised 🙂