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!

Fanta Has a Friend

  • When: 20190610
  • QIC: Urkel
  • The PAX: Sofia, Fanta, Magic Man (FNG), Weewoo, One Bar, Inspector Gadget, Urkel


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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: muggy!!!

FNGs: Elliott Cabrera – Magic Man

COP:  none

The Thang:

Figure eights

Mary: none

Numberama: 7

Namerama: Sofia, Fanta, Magic Man (FNG), Weewoo, One Bar, Inspector Gadget, Urkel

Pledge and COT

Announcements: Father’s Day Convergence at Doty 06/15, Hot Pursuit 5k 06/15 @ 9:00 at GC Municipal Center, Tournament of Champions at Shortcake’s in Summerville 06/15, Sofia is still trying to fill out his Ragnar team for October, July 4th Convergence at The Ditch.

Devo: Who is speaking into your life?

Listening to the sermon yesterday at church reminded me of the important role men play in our lives. Also connected with why I F3.

I remember as a teenager playing golf with my grandfather. Playing horribly. Couldn’t hit anything straight. Finally after hitting my tee shot on hole 17 he spoke up. Pulling his handkerchief from his pocket he told me “take this and put it under your arm. Now hold it there while you hit that shot again.” Listening to his advice I hit the straightest shot of the day. I asked why he waited until the next to last hole to offer that advice.

Point was that he was there with me, watching my swing. When the time came that he felt I needed to hear it, he pointed out what I was doing wrong. Because of our many years playing together (and the fact that he was my Pappaw), I listened to what he had to say. I didn’t reject the advice.

As a baseball player in high school, i really struggled with the bat speed to get around on the fastball. One of my best buddies was a pitcher. So he offered on several occasions to stay after practice and groove me a few of his best to let me work on it. He knew it was a weakness of mine that I needed to work on.

These are roles that each of us need to have filled in our lives. We both need other men that are allowed to speak into our lives when they see us struggling and say “here, try this and see if it helps” or “here, let’s get together from time to time and work on it together.”

Search your circle and see if you have these men in your life. If not, find them in the gloom. Lots of good brothers out there willing to listen and help.

Moleskin:   Lot’s of good discussion in naming the FNG this morning. We found out that he enjoys racing (which possibly saved him for a Gitmo nickname being from Cuba). This of course brought out all the Ricky Bobby references. This is where we decided on Magic Man.

DT was there and even Shortcake showed up!

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Space Cowboy, One Bar, Grasshopper, Schrute, Hot Tub, Double Trouble, Joe, Hollywood, Gypsy, Android, Chowdah, Wee Woo, Repo, What?!, Bueller, Sugar Mountain, Placebo, Recount, Shortcake, Bubble Head (R), Old D (R), M&M (R), Professor Klump (R), Grits (R)


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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:  Hotter than a mother f’er….73 degrees and humid

The Thang: 24 PAX got miles in and enjoyed coffee after. One showed up right as we were finishing up for some coffee – glad you could join us Shortcake!

 

So much fun we couldn’t fit it all in

  • When: 20190518
  • QIC: Olaf
  • The PAX: McFly, Bedpan, Sofia, Bubblehead, One Bar, Beanie Baby


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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: Moist… Really, really moist

FNGs: None

COP:  SSH (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15

The Thang:

Pax grabbed a block and regrouped near the wall at the basketball court.  YHC has his interval timer and can of weinkes.  Intervals were 12 rounds of 4 exercises starting at 15 seconds for the first round, increasing by 15 seconds until 90 seconds for two rounds, and then back down to 15 seconds.  Each round had a new weinke pulled randomly from the can and exercises were started OYO and YHC would call cadence during the last 10-20 seconds so everyone finished strong.  Time ran out before last two rounds were completed.

Mary: None…

Numberama: 7

Namerama: McFly, Bedpan, Sofia, Bubblehead, One Bar, Beanie Baby, Olaf

Pledge and COT

Announcements: Father’s Day activities (Convergence, Hot Pursuit 5k, look for event at the farm)

Devo: From recent message at church: Someone or something is propping you up, but is it pushing you towards God?  Does it remind you of who you are?  Does it prepare you to receive from God?  Does it help you complete your purpose?  YHC brought up things like music, friends, and even ministry opportunities, that while aren’t bad, they aren’t bringing him closer to God or supporting him in his call to brotherhood in 2019.  We have to remind ourselves of what and who God is calling us to be and make sure that our actions are supporting that mission.

Moleskin:   Pax were sluggish in the beginning and at the end were even more so.  Rests were abundant during the longer intervals and the moist air had everyone sweating bullets and losing weight…

A Timely Backblast that actually features Randy Stewart

  • When: 20190428
  • QIC: Sakrete
  • The PAX: Splinter, Flanders, One Bar, Bubble Head (Respect), Stringbean, Shrute, High Stick, Muscadine, Placebo (Respect), Repo, Professor Klump (Respect), Android, Bueller, Shortcake,


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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 50’s and clear 

FNGs:  Not today

COP:  Stretch while fist bumping other PAX

The Thang:

Run, ruck, ride or show up for coffee.  Get what you came to get. 

Mary: Not working that I know of but Toya was there.  She’s great. 

Numberama: 15 and this includes, like every other F3 event recently, no Double Trouble 

Namerama: Splinter, Flanders, One Bar, Bubble Head (Respect), Stringbean, Shrute, High Stick, Muscadine, Placebo (Respect), Repo, Professor Klump (Respect), Android, Bueller, Shortcake, Sakrete

Pledge and COT Completed 

Devo:  Leave that to the professionals on Sunday.  Shortcake closed us in prayer.

Moleskin:  14 guys showed up to get miles of some sort.  3 were on wheels.  11 were on foot.  Shortcake joined us for coffee.  He shared a praise report that is farm is kicking ass and taking names.  Android brought his dog as did Stringbean.  YHC saw a deer while running.  He was moving very fast.  He didn’t stick around long enough to get named as an FNG so lets just call it deer.    We, however, did not see Double Trouble.  Some of you newer guys probably don’t even know who he is.  Well Double Trouble has been a member of F3 Summerville for a very very long time.  He is very active on FB.  His name is Randy Stewart.  He has accomplished a lot of things from being an Ironman, multiple marathons, and even some Rucking events.  Recently though his excuses have been stronger than his desire to get in the gloom.  It would be cool if he would come out again but it just doesn’t seem like that is something he wants to do currently.  Keep EHing him men.  Maybe it will work.  

  • When: 20190325
  • QIC: One Bar
  • The PAX: Tinder, Hootie, Coach K, Broke Back, Tecmo, Uga, Thumper, Outhouse


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Intro: Quick note about the total count of the PAX and what pain is to be expected.

Conditions: 50’s

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:
TTTx15, Don Quixotesx15, Arm Circles-OYO

The Thang: 
4 corners: corner 1 curls for the girls x 15, corner 2 squats with block x 15, corner 3 lbc’s/sit ups x 15, corner 4 tricep extensions x 15. John Cusack between corners. Rinse and repeat.

6 Minutes of Mary: 
Lbc’s 4×25, lbfc’s 4×25, Superman’s 2×25, calf stretches, and Don Quixote’s.

Numberama: 
9

Namearama:
Tinder, Hootie (R), Coach K, Broke Back, Tecmo, Uga, Thumper, Outhouse, One Bar.

Announcements:
None

Pledge of Allegiance: Done by all.

BOM: (Prayer)
One Bar

Devo:

Moleskin:

https://f3summerville.com/2019/03/25/9424/

Is it in Neutral? Do you have the parking brake on?

  • When: 20190323
  • QIC: One Bar
  • The PAX: Beanie Baby, Bed Pan, Prayer Request, Bubble Head, String Bean


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Intro: 6 pax for a fun time with tires.

Conditions: 44 degrees

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:
TTTx15 Arm circles-OYO

The Thang: 
Loaded up two tires and headed over to the field. Broke up into groups of two. One group pulled the truck and pushed it back and swapped positions. The other two groups did step up with the tires, took turns flipping the tire back and forth, and lbfc’s. We did that until all groups took a turn. We did some more step ups and headed back to the flag.

6 Minutes of Mary: 
Lbc’s, Don Quixote’s, Arm circles.

Numberama: 
6

Namearama:
Beanie Baby, Bed Pan, Prayer Request, Bubble Head, String Bean, One Bar.

Announcements:

Pledge of Allegiance: done by all.

BOM: (Prayer)
One Bar

Devo:
One Bar Verse of the day: “Give us this day our daily bread,” Matthew 6:11 A great verse before taking part of the Lord’s chicken.

Moleskin:
I need a bigger truck to pull.

21 for lucky 13’s

  • When: 20190315
  • QIC: One Bar
  • The PAX: Coach K, Friar Tuck, Red Sauce, Maybelline, Stringbean, Dabo, Sofia, Redo, Tinder, Wolverine, Hootie (R), Olaf, Uga, Tecmo, Broke Back, Weezer, Mr. Feeney, Saget, Used to, Outhouse, One Bar


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Intro: 21 pax for a lucky 13’s.

Conditions: Near perfect conditions: 67?

Shortcake Special (Before the BC): There were a couple of runners I believe Redo and Olaf. 2 ruckers Stringbean and Sofia

Ruckers: Olaf, Stringbean

FNGs: Red Sauce and Weezer

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, SSH, Arm Circles

The Thang:
Lucky 13’s with prisoner squats and CPR’s finished off with some Johnny Drama’s.

6 Minutes of Mary:
LBFC’s, LBC’s, and Superman’s

Numberama:
21

Namearama:
Coack K, Friar Tuck, Red Sauce, Maybelline, Stringbean, Dabo, Sofia, Redo, Tinder, Wolverine, Hootie (R), Olaf, Uga, Tecmo, Broke Back, Weezer, Mr. Feeney, Saget, Used to, Outhouse, One Bar

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
Led by ….Saget

Devo:
Led by ….One Bar

Moleskin:
I decided to shake things up a bit from my first couple of Q’s. No strongman workouts today. However, I do believe the pain was brought as evidenced by the evil stares and mumble chatter at the end.

The story of Dog Balls

  • When: 20190210
  • QIC: City Slicker
  • The PAX: Wee Woo, Space Cowboy, Myrtle, Candy Striper, Android, Waldo, Pretzel, Show Me, Borland, Icebox, Floppy, Wreck-it Ralph, Reynolds, Hollywood, Hot Tub, One Bar, Stringbean, Grits (R), The Colonel (R), Professor Klump (R), Bubble Head (R), Dog Balls (FNG)


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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: A brisk 39 degrees in the wind tunnel of Nexton

The Thang: 23 PAX got their miles by running or rucking

Moleskin:  Welcome FNG David Evatt, now known as Dog Balls. While getting named, Dog Balls proceeded to tell us about how his dog got famous – his balls! He was at a party and photo-bombed a picture and his dog instantly became an internet legend. He didn’t know the picture was online until his friend texted him telling him it is on Reddit. Click picture below for some incredible comments.

Photobomb level: Dog balls from funny