Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Ditch mix it up, all I have to do it make your time worth it. Could of been 11 if you showed up. !

  • When: 20190205
  • QIC: Mack
  • The PAX: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack 


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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: 43

FNGs: none

COP: SSHX20, LCAC OYO, TTT X15,

The Thang:

Go to basketball court, no blocks not burpees today people.

PAX got a partner and YHC showed them the path. We used the entire Ditch area, there is a path that runs by picnic tables around some swing set and volley ball court didnt know was there.

at each bench on of the partner would stop , 1st bench was incline merkins X20 each time, second bench dips X 20 , third bench was decline Merkins X20, 4th bench was box jumps up on bench x 20. then run to picnic area and up and down the tables.

while one person is doing that the other is doing moutian climbers x 20 , then holding plank or wall squats till partner returns.

Every one got about three round in

Mary: burt reyenolds x 15 each side , american hammers x 15 , LBCs X 20, flutter kicks x 15

Numberama: 10

Namerama: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack

Pledge and COT

Announcements:P200,  Grus last work out before leaving

Devo: YHC just talked bout how when things get tuff look to god, when things are easy look to god. It is easy when we struggle to look to god for help, but when things are going good do you still look to god to better your self , to look over you , to help you grow. Dont just wait till it is bad always look for guidance from the big Q in the sky

Moleskin:   All i needed to do was make your 45 MINS count. I have racked my brains over and over looking and coming up with new and inventive things. Why not just use the tools I have. the I have not been to the ditch where the entire area has been used, i think this was well worth our time and a full body work out. I will improve upon it but good thought.

Also this was Gru’s last work out sad to see him go, took alot of EHing to get him there but he came.

Winning with Ultimate Frisbee

  • When: 20181201
  • QIC: Olaf
  • The PAX: Redo, TKO, Wee Woo, Pin Wheel, Harbaugh (R), Flash, Bubble Head (R), Bed Pan, Dr. Octopus, Prayer Request (Welcome)


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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: 50-ish.

FNGs: Prayer Request (Welcome)

COP:  TTT (IC) x10, Sun God (OYO)

The Thang:

Pax moseyed over to the field and set up cones, divided into teams, and ultimate frisbee commenced.  Scoring was back and forth until Harbaugh pulled a hamstring while attempting a masterful catch in the end zone. Injury timeout was taken as the injury seemed serious.  After time, the injury was deemed to not require immediate medical attention and Harbaugh headed home to ice the leg.  TKO switched teams and play resumed for another 30 minutes. All had a good time and there was much mubble chatter, and even some good competitive physical contact.  Time was called and pax moseyed back to flag for COT.

Mary: Not today

Numberama: 11

Namerama: Redo, TKO, Wee Woo, Pin Wheel, Harbaugh (R), Flash, Bubble Head (R), Bed Pan, Dr. Octopus, Prayer Request (Welcome), Olaf

Pledge and COT

Announcements: Parade 12/9: gather around 1 and bring candy canes to AOs if you can’t attend, Christmas Party 12/13 at Oak Road Brewery, F3 Summerville Anniversary party in January.  Continued prayers for Malachi (Wee Woos nephew) and Harbaugh’s leg.

Devo: YHC talked about winning and recounted two times over the past couple of weeks where winning (or trying to win) had been a negative thing.  The first, someone had said something mean to make a point and the other where he had said something trying to be funny that put the person down.  YHC pointed out how as men we are competitive, which is good, but sometimes that desire to win is bad when it focuses on making us look better by bringing someone else down.  TKO pointed out that in marriage, winning is good when you are winning together.  Redo also added that in marriage there is a balance between winning and showing love and that we need to make sure that we are bringing up issues (competing) and leading when needed and not letting things build up and becoming worse later.

Moleskin:   Ultimate Frisbee has become a favorite Saturday workout of the Ditch and YHC now has all the equipment so this will hopefully continue to be a monthly event.

You can’t ride two horses with one butt

  • When: 20181127
  • QIC: Olaf
  • The PAX: Goober, Redo, TKO, Saget, Beaker, Wee Woo, Friar Tuck, Gru, Pin Wheel, Futurama, Flash, 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: High 30’s

FNGs: None

COP:  SSH (IC) x10, TTT (IC) x10, LBAC OYO

The Thang:

YHC explained during LBAC that Dirty Dora likes more than one partner, so the Pax broke up into two teams and instructed that they would do all exercises together.  Pax grabbed a block and moseyed over to the basketball court where a can of weinkes had been placed on a bench at the far end.  Dirty Dora was completed as followed:

  • Like Dirty Dora, the exercises go head to toe:
    • 50 Overhead Press
    • 100 Curls for the Girls
    • 150 LBCs (IC)
    • 200 Flutter Kicks (IC)
    • 250 Squats
    • 300 Calf Raises
  • Team 1 completes the Dora exercises together with Pax taking turns calling out the cadence as needed.
  • Team 2 ran to the other side of the court, and pulled a Weinke to complete (because Dirty Dora can handle a weinke):
    • Weinkes had random 4 exercises, and # of reps was based on round of Dora being completed
      • 50 = 5, 100 = 10, 150 = 15 etc.
    • Team 2 completed the exercises together with Pax taking turns call out cadence and returned to Team 1.
  • Team 2 took over with pleasing Dora and Team 1 ran to can of Weinkes.
  • Rinse and Repeat until time or Dirty Dora was fully satisfied.

Team 1 completed 300 Calf Raises promptly at 5:45 and blocks were stowed.

Mary: No time, but the LBCs and Flutter Kicks in the Dora were more than enough

Numberama: 13

Namerama: Goober, Redo, TKO, Saget, Beaker, Wee Woo, Friar Tuck, Gru, Pin Wheel, Futurama, Flash, Urkel, Olaf

Pledge and COT

Announcements: Liquifaction Thursday, Christmas Parade 12/9 – Information on FB announcement, Christmas Party 12/13, and Go-Ruck 50% off this week so sign up for Charleston TL in February.  Continued pray request for Malachi.

Devo: YHC referred to Redo’s devo yesterday at the Creek.  It reminded him of an daily email that he receives from Ransom Heart ministries talking about Gratitude and Freedom/Joy.  These two things tie together.  The Latin root of Gratitude is “gratis” which means free.  There are actual scientific studies that having/expressing gratitude and thankfulness triggers the parts of the brain associated with regulating stress and our “reward circuitry” or pleasure.  YHC spoke of applying this to a situation with his M recently, and challenged the men to look at areas in their lives that there isn’t joy and see if they can apply gratitude/thankfulness to the situation.  Redo also recommended to gain gratitude, write a list of things you are grateful for. TKO also shared a saying that his father use to say that you can’t ride 2 horses with one butt, i.e. you can’t hold a grudge and be grateful/joyful.  You have to choose.

Moleskin: The Pax were a little confused up front about the workout and the mumble chatter was great.  But once they started it all worked out and they were thoroughly worked out at the end, and everyone was thankful for Flutter Kicks and Calf Raises.

Fitness, Fellowship, and Football on Thanksgiving.

  • When: 20181122
  • QIC: HOT SPOT
  • The PAX: STALKER, CHEETAH, FANNY PACK, ADJUSTMENT, HIGH STICK, GRU,, SPACE COWBOY, SUGAR MOUNTAIN, SHOW ME, HARD DRIVE, PIN WHEEL, BED PAN, ZAMBONI, WALDO, OLAF, GOOBER, GRASSHOPPER, GRITS, BOWEEVIL, CHOWDA, SUAVE, TESTIFY, FNG, HOT SPOT


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CONDITIONS: 42 DEGREES AND SUNNY

COUNT: 24 PAX WITH ONE FNG

THE THANG:

WARM UP AT COP: 50 SSH IC; 15 DON QUIXOTE IC; ONE LAP AROUND THE TRACK

PAX ALL LINE UP ON END ZONE LINE.

SPRINT 10 YARDS: 10 HAND RELEASE MERKINS ON Q

SPRINT 10 YARDS: 20 FULL SQUATS ON Q

SPRINT 10 YARDS: 30 FLUTTER KICKS IC

SPRINT 10 YARDS: 40 MERKINS OYO

SPRINT 10 YARDS: 50 LBC

SPRINT BACK TO GOAL LINE AND LINE UP.

RINSE AND REPEAT A SECOND ROUND.

LINE  UP ON GOAL LINE FOR A USAIN BOLT WITH A COMMENT OF THANKFULNESS FROM EACH PAX BEFORE THERE RUN.

RETURN TO COP:

COUNT OFF, NAMORAMA, DEVO – HOT SPOT, PLEDGE OF ALLEGIANCE, BOM.

 

F3 TURKEY BOWL:  TEAM HOT SPOT VS. TEAM HIGH STICK

TEAM HIGH STICK SCORED FIRST AND THEN ALTERNATE SCORING ENSUED TO A 14-14 TIE.  DEFENSIVE PRESSURE APPLIED BY TEAM HOT SPOT ALLOWED THEM TO TAKE A 28-14 LEAD.  AFTER THAT POINT THE TWO TEAM TRADED SCORES AGAIN AND THE GAME ENDED WITH TEAM HOT SPOT TAKING THE VICTORY 42-35.  SOME GREAT PLAYS WERE MADE – MAINLY OF OFFENSE BUT THE DEFENSE SAW A COUPLE ESPN MOMENTS TOO.  CHEETAH TOOK HOME THE MVP FOR MULTIPLE CONTRIBUTIONS ON BOTH SIDES OF THE BALL.  THE SCORING WAS WELL BALANCED ON BOTH TEAMS AND ALL PLAYERS CONTRIBUTED TO THE ACTION ALL MORNING.  EVEN THE OLD MAN HOT SPOT GOT IN TWO RUNNING TDS AND THREW FOR THREE MORE.

Everyone Loves Music till you work out to it!

  • When: 20181113
  • QIC: Mack
  • The PAX: TKO, Olaf, Urkel, Mcfly, Redo, futurama, saggett, wee woo, fri tuck , hardbaugh, corn fed, pin wheel , flash, gru, bedpan, mack


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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: Nice and cool

FNGs: nope

COP:  SSHX20 IC, Donkohte X 15 IC , TTT X 15 IC, Monkey humpers Xn 5 IC slow, LBAC OYO Front , back little , big.

The Thang:

YHC pull out a speaker and every one knows what that means . 4 songs with a mix up in the middle.

Sally – UP/Downs

Mosey to the picnic area and completed the following –

Dips X 20 IC , Step Ups 20 IC

mosey back to parking lot

Roxanne- Squats for the song and high knee jumps on red light.

Mosey back to the picnic area completed the following-

Dips 20 IC , Derkins X 15  Q, Incline Merkin Q 15

Mosey for next song back

Cupid Shuffle – while song is playing do mountain climbers until you hear down down , do 2 push ups, back to mountain climbers, then when he says right or left lift that arm and then go back to mountain climbers, rinse and repeat until song is over. That one is a good one.

Mosey back to the picnic area, completed-

Dips , reverse sit ups off the table.

Back for last song,

Tub thumping , burpees on down.

Each time we can back we would either plank  it to wait on the six, one time we did heals at 6 inches , and last time we did super man banana

Mary: no time

Numberama: 16

Pledge and COT  done 

Announcements: Ruck for hunger this weekend, the work out that is not name at fire station is still open for you if you need that afternoon pick me up.

Devo: YHC talked about blind spot, in the bible it mentions that the blind leading the blind and they will fall in the ditch. Don’t follow people blindly and don’t lead people blindly. There are a few areas to watch for when following people when they are blindly leading.

money- when they are in it just for the money and don’t care how they get it as long as they get it.

pride – when they let their pride take over and run their decisions (not being humble)

anger – no longer thinking about the man next to them but looking for revenge.

Look out for these areas, in your leaders, your self, and others. People sometimes are not driven by good. and we are not exempt for that either, so have your brother friend , family look out for you blind spots and hold each other accountable. also talked out how hard it can be to stand up to people who are not doing the right thing, afraid because they are your boss, they are you friend, and repriasial. Be the bigger and better man and stand up to them and hold them accountable. Also in that moment when some one is correcting you do not combat them, stand up and say you know you are right I am messing this up.

Moleskin:   YHC waited to long to sign up for the ditch to lead, so I borrowed this day from TKO who was willing to step back and let me lead. I was happy to be able to come out and lead these men. YHC has been struggling for what ever reason with stepping up, just in a slump. But good things are coming men, trying to break that cycle. So stand by – I am coming with up with good things in the future and I have some help.