Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Ditch 07/13/19: grassy elevens

  • When: 20190713
  • QIC: Bedpan
  • The PAX: Olaf, Ronda, M&M (respect), One Bar


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Intro: As Dabo is busy with his M & practically child labor (contractions), YHC stepped up to take the Q from him. Thought there would be more to show up to play ultimate frisbee, turned out an audible had to be called to do some elevens.

Conditions: Hot and humid, 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:
Don Quixote x10 IC

imperial Walker x10 IC

LBAC’s Fwd/back x10 IC

SSH x15 IC

grab a block, head to field because One Bar didn’t have any other shoes besides cleats. Felt bad for him 🙁

The Thang:
Elevens… (1/10, 2/9,…7/4, 8/3…etc.)

Flutterkicks w/block – Run 50 yards – Burpees – Run 50 yards back. Rinse Repeat.

 

Sevens… (1/6, 2/5…4/3, 5/2…etc.)

WW1 sit ups – Bear Crawl 25 yards – Merkans – Lunge Walk 25 yards back. Rinse Repeat.

Stow blocks

6 Minutes of Mary:
Freddy Mercury x15 IC

Box Cutters x15 IC

WW1 sit ups x12 OQ

x’s & O’s

Low Plank for 30 seconds

recover recover

Numberama:
5

Namearama:
Bedpan, Olaf, Ronda, M&M, One Bar

Announcements:
Sorry for inability to play ultimate frisbee. Redo, Discount, & Doc Oc were doing a triathlon today. Table32 followed afterwards. The Men’s Hike interest meeting is happening August 2nd.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None

Moleskin:
Sorry to those that really wanted to play ultimate but it wouldn’t have been as rewarding since there was a low PAX size. Still got a lot of running in grass regardless. Thanks for those that showed up. Great push men!

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: 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,


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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

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 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.

The Thang: 
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: 
no time

Numberama: 
47

Namearama:
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

Announcements:
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

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
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!

FNGs love the Incinerator

  • When: 20190314
  • QIC: Cheetah
  • The PAX: Motherboard (R), Dreamer (R), Spooky (R), M&M (R), Tee Ball, Money Pit, Masterload, Roach, Drumstick, Bed Pan, Pipeline (FNG)


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Intro: The Incinerator is Accelerator’s monthly fitness test. In January we had 2-3 FNGs. The next running we had several that hadn’t done it. Today we had an FNG and again a couple who hadn’t run it.

Weather: Sunshine and warm

FNGs: Pipeline

Disclaimer: Given

COP: None. Any person who hasn’t done it I ran with for the first lap so they knew what the exercises were.

THANG:

Starting at 15 reps and dropping one rep per lap, PAX run to each station and complete the exercises.

Exercises were: Merkins, Curls, Step Ups, LBCs, Lateral Pull Ups, Burpees, Squat Jumps, and Dips

The scores went

Cheetah 7 3/8

M&M 6

Spooky 5

Dreamer 5

Motherboard 3 (late start)

Bed Pan 5 4/8

Pipeline (FNG) 5

Drumstick 5

Masterload 6

Money Pit 4 7/8

Roach 6

Tee Ball 6 2/8

Pledge Prayer Announcement

Moleskin: At least 3 new combatants faced the Incinerator. Prayers for a safe but fun race for Spooky, Dreamer, and Motherboard (this is old now, they kicked the race’s ass!!)

Thumper Gains His Respect

  • When: 20180419
  • QIC: Mom Swap
  • The PAX: Johnny 5, 50-50, Hard Drive, Bed Pan, Thumper (R), Old Flame (R), M&M (R &Ruck), Motherboard (R), Chowdah (Ruck), Cheetah (Ruck)


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Intro: Late BB. Thumper turned 50 today, and Mom Swap came to bring the pain.

Weather: Warm and humid

FNGs: None

COP:

  • TTT x15 IC
  • SSH x15 IC
  • LBAC F&B x15 IC
  • Run around AO to the block pile.

THANG:

Pair up and place half the blocks 75 ft apart.

Round 1:

  • Wheelbarrow with partner to the blocks on the opposite side. Partner A does Squats with OHP x20 while Partner B does Merkins x20. Swap positions on wheelbarrow and swap exercise too.

Round 2: Partners are on opposite sides.

  • Genuines x15 then sumo squat to opposite block
  • Curls x20 then Lunge Walk to opposite block
  • One Arm Press x15 each arm then Crab Walk yo opposite block.

Round 3: Same order of transitions as Round 1 then 2, but different exercises.

  • Partner A: One arm curls x20 each arm. Partner B: Burpee. Do transition (Wheelbarrow) and swap positions.
  • Derkins x20 (Sumo Squat)
  • Lawnmowers x20 each arm (Lunge Walk)
  • Tricep Extension x15 (Crab Walk)

Round 4:

  • In high plank position, partners would slide block underneath them both, and move down for 50 ft. Rinse repeat in opposite direction.

Round 5:

  • Partner A does Tricep Dips on the horseshoe pit walls, while Partner B grabs Partner A’s legs and squats x15
  • Partner A does Merkins on the horshoe pit wall while Partner B holds Partner A’s legs and does squats x15
  • Stow blocks

Numberama: 11

Namerama: Mom Swap, Johnny 5, 50-50, Hard Drive, Bed Pan, Thumper (R), Old Flame (R), M&M (R &Ruck), Motherboard (R), Chowdah (Ruck), Cheetah (Ruck)

Pledge Prayer Announcements

Moleskin: Mom Swap did not disappoint. Johnny 5 didn’t throw up. Thumper turned 50. Sorry for being late on this one!

A Promise is a Promise

  • When: 20180403
  • QIC: Cheetah
  • The PAX: Green Thumb, Hotwire, Dri Prime, Bellator (R), M&M (R), Homegrown (R)


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Intro: At work I was trying to think of my workout still and noticed no one had HCed. So I EHed Dri Prime by telling him I wouldn’t have any bear crawls or burpees. At the moment, the workout dawned on me and the evil smirk appeared.

Weather: My kinda weather, not cold but not super hot.

FNGs: None

COP:

  • TTT x10 IC
  • LBAC x15 Forwards x16 Backwards IC

PAX were instructed to do lunges around half of the horse shoe pit. For the short sides, sideways lunges, for the long sides forwards & backwards lunges. This was done at the end of each round.

Go to the Hut and grab a block and head back to flag.

THANG:

Round 1:

  • Squats x20 On Q
  • Derkins x20 On Q
  • OHP x20 On Q
  • Curls x20 IC
  • Tricep Dips x15 IC

Round 2:

  • Conveyor Belt Plyo Merkin x5 IC with a Lunge Walk when you are at the end.
  • Howler Monkeys x10 IC
  • American Hammers w/ block x15 IC
  • Bent Over Rows x10 On Q
  • Lawnmowers x10 (each arm) On Q
  • Adjustment Bodybuilders x10 IC

Round 3:

We listened to The Bring Sally Up song for this.

  • Curls
  • Iron Cross

Stow Blocks

Numberama: 7

Namerama: Cheetah, Green Thumb, Hotwire, Dri Prime, Bellator (R), M&M (R), Homegrown (R)

Pledge, Prayer, Announcements

Moleskin: Thanks to Tinkers evil deeds at Magnitude, I got the idea of the Lunge Walk Square. Dri Prime said he would rather have the burpees and bear crawls so I guess it sucked enough for him. And as always, Sally is just a mean lady.