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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

No Workout Left Behind

  • When: 20180807
  • QIC: Saget
  • The PAX: Saget, All-In, Olaf, Gru, Training Wheels, Mack, Urkel, Goober, Snyder, Minion, McFly


2018-08-07 by Saget Leave a Comment

FNGs: None

Weather: 75 degrees

PAX Saget, All-In, Olaf, Gru, Training Wheels, Mack, Urkel, Goober, Snyder, Minion, McFly

COP Burpees x 12 (only because no one was counting aloud), Arm circles forwards/backwards, Mericans x 10 and Curls for the Girls x 15 (2 sets with a lap around the tennis court)

The Thang: Due to poor planning last time I Q’d at the ditch there was still half a workout remaining to be completed. Mubble chatter was rampant today with pokes and prods at the Q, however that just encouraged more pain and punishment. So back to the 21-15-9 routine we have all come to love and understand.

Set 1: Shoulder to Shoulder press with a bear crawl transition to V ups and transition back via the same, PAX to hold plank until the six was in

Set 2: Side lunges single count with a crawl bear transition to Freddie Mercurys 4 count and transition back the same, PAX to perform SSH until the six was in

Set 3: Bear hug squats with a crab crawl transition to XOs 4count and transition back the same, PAX to pick a brother up to finish until the six was in (at this point Gru took the suggestion literally and drug several across the basketball court)

Mary: No Time

Announcements: Share the Load August 18 at 0800 (see events), Fundraiser for Stringbean’s daughter August 18 from 3-until, Men’s Hike interest meeting August 12 at 1800.

Pledge/Prayer/Devo: Prayers for Malachi (wee woo’s nephew), prayers for Help Desk’s back and Drs appointment today, and as always stronger marriages.

Scripture:  A friend loves at all times, and a brother is born for adversity—Proverbs 17:17.“. . . though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken” (Ecclesiastes 4:9-12).

Moleskin: Excerpt from Wired Men’s Ministry via Facebook:

“I’ve got this.” It’s a phrase used often by men, in one form or another. We say it to ourselves; we say it to others. And, most times, we have got whatever “this” happens to be. Every once in a while, though, we encounter something we cannot handle, something we haven’t “got.” Of course, that doesn’t always diminish our willingness to make our “got this” claims still. You see, “I’ve got this” often originates from our need to project images of manliness and self-sufficiency. And so, “I’ve got this” can become a stubborn habit. Even when it becomes obvious to us (and maybe everyone else) that we, in fact, haven’t “got this,” we sometimes continue right on in our stubbornness, telling ourselves that—from now on—we simply must try harder.
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The truth is, some things are too big for us. But, because truth isn’t always welcome, we often cry out to God instead: “Why can’t I get beyond this?” “Why won’t you help me?” Well, brother, he has helped. He’s given us what we need to overcome even seemingly intractable problems.While some things are too big for us alone, none is too big for Holy Spirit-infused communities of men—standing together, praying together, holding each other accountable, keeping one another encouraged.
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Is there something you’ve always wanted to do, but can’t seem to get around to doing? Is there something you’d desperately like to stop doing, but cannot? It is against such things that we must bring the power of community. So, now’s the time. Get control of your pride, put a name to that thing, and ask your brothers for help. 

Personal: Swallow your pride and ask your brother for help in time of need, desperation, or indecision. God has given you wise counsel, pray for help and seek guidance.

Filed Under: The Ditch Tagged With: All In, Goober, gru, Mac, McFly, Minion (2.0), Olaf, Saget, Snyder, training wheels, Urkel

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


2018-07-28 by Gru Leave a Comment

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!

Filed Under: The Ditch Tagged With: Bubblehead, gru, Harbaugh, Minion (2.0), One Bar, Snyder, training wheels

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