Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Moroccan Rock-A-By-Baby good time

  • When: 20191012
  • QIC: One Bar
  • The PAX: Schrute McFly Sofia


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Intro: 4 for a Moroccan Rock-A-By-Baby good time.

Conditions: a cool 64

Shortcake Special (Before the BC): Sofia did something with sandbags.

Ruckers: None.

FNGs:  no fng’s

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, Moroccan night clubs, don quioxties, doggie paddle

The Thang:
10 Rock-A-By-Babies, 15 curls for the girls, 15 rows each arm, 15 tricep extensions, farmers carry 2 blocks down the basketball court and back rinse and repeat for about 30 minutes. 5 minutes of lbc’s, 5 minutes of flutter kicks, 5 minutes of lbc’s, 5 minutes of Superman’s. Last 2 minutes we did more Moroccan nightclubs.

6 Minutes of Mary:
Last 20 minutes of the workout was abs.

Namearama:
Schrute, McFly, Sofia, One Bar

Announcements:
Help with lady moving @8

Pledge of Allegiance:Done

BOM: (Prayer)
One Bar

Devo:
Don’t be a dick. Be nice to those you come in contact with.

 

First time EVER! And maybe last time!

  • When: 20190831
  • QIC: One Bar
  • The PAX: Bedpan, Bubblehead, Redo, Olaf, Tinder, Friar Tuck


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Intro: As promised we did something never done at the Ditch.

Conditions: 70’s Pretty nice for this time of year.

Shortcake Special (Before the BC): no

Ruckers: no.

FNGs:

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, Moroccan Nightclubx13, Doggy Paddle x10 (I could not get the cadence to save my life. Thanks Tinder for calling the cadence.)

The Thang:
Started with a challenge I saw on “The Strongest Man in History.” Hold cinder block in front of your chest. Friar Tuck won the contest and got to be captain for what was next. We then played a game of 21. Since we had an odd number we played 4 on 3 most of the time. Teams were Olaf, Friar Tuck and One Bar vs. Redo, Tinder, Bed Pan, and Bubblehead. At half time we did 5 minutes of LBC’s. Team RTBB won the game. It was not a pretty site.

6 Minutes of Mary:
No time it took the whole time for the winning team to reach 21.

Numberama:
7

Namearama:
Bedpan, Bubblehead, Redo, Olaf, Tinder, Friar Tuck, One Bar.

Announcements:
Convergence on Monday and 9/11 Heroes Run next Saturday.

Pledge of Allegiance: Done with pride.

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
I’m glad we do not record our workouts because that was embarrassing how bad we are at basketball. If you would like a visual watch the episode from “The Office” when they played basketball against the warehouse workers. However both teams were like the office workers team.

Circuit Workout in the Pool

  • When: 20190809
  • QIC: Canadian Bacon
  • The PAX: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo


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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: Very humid and wet

FNGs: None

COP:  10 links freestyle

The Thang:

Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10  of each
(Each partner does each activity 5 times)

Pool Circuit  3 Stations: 10 minutes at each

Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)

Station 2: 5 wall pushups to 5 up downs (3 links in between)

Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)

Recover Recover

Numberama: 12

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon

Pledge and COT

Devo: Resist passivity

No Hairy Winks. We want him to come back out

The Creek

  • When: 20190807
  • QIC: One Bar
  • The PAX: Urkel, Goober, Glowstick


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Intro: 4 for miles at the Creek

Conditions: 77 and HUMID!

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.

The Thang:
Runner’s choice between running off site, figure 8 or stick to the pond.

Numberama:
4

Namearama:
Urkel, Goober, Glowstick, One Bar

Announcements:
share the load this Saturday

Pledge of Allegiance: done with pride 

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
It was HUMID!

The Ditch meets Thunderstruck and a Life Time Ban

  • When: 20190801
  • QIC: Sakrete
  • The PAX: Stringbean, One Bar, Tinder, Beanie Baby, Futurama


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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: 74 degrees.  Humid but its Charleston so that makes sense

FNGs: Not today disclaimer given anyway

COP:  *LEAVE ARMS UP UNTIL TOLD TO DROP*  15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 OVERHEAD CLAPS IC; 15 MORRACAN NIGHT CLUBS IC. (Drop arms).  10 TTT IC, 10 Hillbillies IC

Mosey to basketball court.  Thunderstruck Plank Merkins.  Play Thunderstruck and hold plank.  Every time they say thunder execute a merkin.  If plank is broken run length of basketball court.  Get back in the fight.    At completion of song get blocks.

The Thang:

Remainder of the workout was broke into 3 stations.  Station 1 (the wall on the basketball court).  Station 2 (half court where the first set of basketball goals are facing each other)  Station 3 (far end of basketball court).  For rest of this BB they will simply be noted as ST1, ST2, ST3.

ST1- 10 Curls for Girls On Q.  Jailbreak to ST2

ST2- 10 Merkins On Q.  Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q.  Mosey around tennis courts back to ST1

ST1- 10 Curls for Girls on Q. 10 Merkins on Q, 10  Squats on Q, 10 WW1 Situps on Q.  Jail break to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q, 10 Hand Release merkins on Q.  Jail break to ST3

ST3- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkings on Q, 10 monkey humpers on Q.  Mosery around tennis courts back to ST1.

ST1- 10 Curls for Girls on Q. 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkins on Q, 10 Monkey Humpers on Q, 10 Tri Cep extension on Q.  Jaibreak to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkins on Q, 10 Monkey Humpers on Q, 10 LBC on Q.  Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR Merkins on Q, 10 Monkey Humpers on Q, 10 LBC on Q, 10 Bobby Hurleys OYO.  Mosey around tennis courts back to ST1.

ST1- 10 Curls for the Girls on Q, 10 Curls for the Girls on Q, 10 Tricep Extensions on Q, 10 Curls for the Girls on Q, 10 Tricep Extension on Q, 10 Over Head Press on Q.

Stow blocks.

Mary: Thunderstruck plank merkins.  (only made it about half way through song before endex)

Numberama: 6

Namerama: String Bean, One Bar, Tinder, Futurama, Beanie Baby, Sakrete

Pledge and COT Stringbean had to hold the flag but we pledged.  

Announcements: Share the Load Ruck event organzied by Redo on 8/10.  Stay alert for announcements to come

Devo: Had coffee with One Bar and Stringbean at Starbucks.

Moleskin:   YHC doesn’t get to The Ditch very often and Qing there even less.  Upon signing up to Q today I got a very enthusiastic message from One Bar inquiring about Thunderstruck.  Apparently those Ditchites haven’t had the privilege of enjoying this.  Don’t worry fellas One Bar got his request.  Stringbean made an appearance at his old stomping grounds.  There was some mumble chatter before the first  set of Hand Release Merkins when YHC said  “roll over” after the WW1 situps.  YHC received a ass slap from Stringbean while he said ” that’s what I said last night”.  I was offended and violated.  Who do I report this to?  During the COT I expressed my gratitude to The Ditchians for allowing me to Q when Beanie Baby said “Thanks for coming.  You boys from Summerville need to come more often”.  Then the quote of the day.  Tinder says (may not be exact) “other q’s can come from Summerville but you are banned from here after that shit”.  Been a good run boys.  Final tally so you don’t have to go back and figure it yourself.  60 curls, 80 merkins, 70 squats, 60 WW1, 50 Hand Release, 40 Monkey Humpers, 30 Tri Cep Extension, 20 LBC, 10 Bobby Hurley, 10 Over head press.  6 jailbreaks and 3 moseys around tennis courts.

 

THIS ONE WILL BE RECYCLED AND REUSED IN THE COMING Q’S ACROSS THE LOWCOUNTRY!!

One Bar Q’s the Ditch

  • When: 20190730
  • QIC: One Bar
  • The PAX: Olaf, Urkel, Bed Pan, Tinder, McFly, Saget


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Intro: Birthday Q

Conditions: 73ish

Shortcake Special (Before the BC): Who ran before the BC?

Ruckers: no

FNGs: no

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:
TTTx35 on Q, arm circles OYO forwards and backwards

The Thang:
Went to the basketball court and lined up on the sides for 35’s: start with curls for the girls run to the other side and do lbc’s.

6 Minutes of Mary:
No time

Numberama:
7

Namearama:
Olaf, Urkel, Bed Pan, Tinder, McFly, Saget, One Bar

Announcements:
Share the load, carnes crossroad workout next Tuesday.

Pledge of Allegiance: done with pride

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
This workout will never be Q’d by me again.

One Bar Q’s the Creek

  • When: 20190729
  • QIC: One Bar
  • The PAX: Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar


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Intro: Runners choice.

Conditions: 66

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:
no warmup

The Thang:
Runners had the choice to run off campus, run the figure eight, or just run around the pond.

6 Minutes of Mary:
none

Numberama:
12

Namearama:
Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar

Announcements:
Share the load, possible p-200 openings,

Pledge of Allegiance: done with pride

BOM: (Prayer)
One Bar

Devo:
One Bar

One Bar Q’s the Creamer

  • When: 20190728
  • QIC: One Bar
  • The PAX: City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles


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Intro: We came, we creamed, we left.

Conditions: 73

FNGs: No FNGs

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:
No warmup.

The Thang:
Run, ruck, biking, drink coffee

Numberama: 5

Namearama:
City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles, One Bar

 

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!