Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

Photo finish

  • When: 20190621
  • QIC: Pretzel
  • The PAX: Old D, Old Flame, Repo, Redo, TKO, Professor Klump, Snap On, Stalker, Space Cowboy, Sprinkles, Pretzel


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Pre-0500: Klump, Slicker and Pretzel out for runs of various lengths.

0500: Commence. Runners running, riders riding, the injured rehab walking.

0530-0545: Return to AO for coffee and 2nd F.

 

Notes:

Critters spotted: 1 duck

Space Cowboys lost: 0

PAX wearing women’s underpants: 0 (unconfirmed)

Qs nearly pooping themselves before massacring the the Starbucks bathroom: 1

OK or not, it was about to go down.

The Creek Loop

  • When: 20190603
  • QIC: Wee Woo
  • The PAX: Redo, Olaf, Urkel, Inspector Gadget (R), Dr Octopus, Fanta, Sophia


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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: 75º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Hot Pursuit 5K and Father’s Day Convergence

Devo:

Compassion

We must learn to balance between justice and mercy, as God has shown us.

 

Moleskin:   This is a running AO, so we ran.

 

 

The Ditch 06/08/2019

  • When: 20190608
  • QIC: Bedpan
  • The PAX: Suds, Redo, Training Wheels, Prius (Respect), Yo Adrian (Respect), Prayer Request, Bedpan


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Intro: Wanted to incorporate a good ole fashioned Dora beatdown with a lot of chest exercises.  Signed up for this Q when the Q sheet came out.  The rain subsided and felt pretty good outside.  Glad to hear Training Wheels pull up this morning with his volume up, just like the good ole days.  Needed to cut today’s workout 7 minutes early to be at CSU to help with a basketball camp.

Conditions: no rain, humid, mid 80s

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 fwd/bck x15 IC

SSH x10 IC

Merkans x50 OQ

grab a block, head to tennis courts

The Thang: 
Once we got to the tennis courts YHC dropped his block on accident and remembered to complete 11 burpees within the workout.  YHC instructed the PAX it would be a Dora so partner up.

100 OHP (together)/10 Damnits OYO (otherside of tennis courts)

200 Block Press (together)/20 Iron Crosses OYO (otherside of tennis courts)

11 Burpees IC (broken block)

300 Squats (together)/30 Curls OYO (otherside of tennis courts)

400 Calf Raises (together)/40 Merkans OYO (otherside of tennis courts)

Escalator Block Merkans: 7 blocks were separated 1 foot apart from each other in a straight line.  Each person completes a right arm merkan, regular merkan, and left arm merkan on each block (21 total merkans).  Rinse Repeat.

stow blocks

Recover Recover

6 Minutes of Mary: 
no time

Numberama: 
7 PAX

Namearama:
Suds, Redo, Training Wheels, Prius (Respect), Yo Adrian (Respect), Prayer Request, Bedpan

Announcements:
Raffle Tickets for Tournament of Champions cornhole on 06/15 will be collected by Redo for just The Ditch.  June 15th Father’s Day Convergence 0700 Doty Park.  Hot Pursuit 5K Goose Creek on 06/15 9am.  Shortcake’s Farm/Tournament of Champions 1pm 06/15.  July 4th Convergence 0600 Eubanks Park/The Ditch.  Read Freed to Lead if you have not yet, can purchase the book on Amazon.  Possible Q school at the Ditch will be coming up, TBD.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Hydrate, Hydrate, Hydrate!!!

Moleskin:
Lots of mumble chatter and some nonregular faces today at The Ditch.  The PAX definitely got their workout in and hated YHC for the beatdown…this means I did my job.  Great push guys, its a pleasure to lead.

Very Fair Workout

  • When: 20190514
  • QIC: Redo
  • The PAX: bedpan, saget, redo, olaf, friar tuck, nuggets, jojo, futurama, mcfly, prayer request


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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: crisp

FNGs: None

COP: 

SSHx10, TTTx10, IWx10, squatsx10

The Thang:
first exercise was performed to allow PAX opportunity, a VERY FAIR opportunity to pick teams.

The Burpee Challenge: start with a minute on the clock and start with 7 burpees. your rest time depends on how fast you get done. every minute increase 1 burpee. PAX were told last two standing would be captains and pick teams…VERY FAIR. YHC stopped at 12 as the rest of the workout was, well, VERY FAIR. Saget, McFly, and Futurama decided they did not want to stop doing burpees so YHC called out “the first two to complete 16 burpees will be team captains.” Futurama completed first and Saget was second.

Teams were picked and PAX instructed to grab a block and head to field for some staying alives with exercises.

YHC placed four cones spaced a good distance apart

round 1: 10 of each exercise, moving to next cone, back to first, and so on. movement was together as a team

kettlebell swings, merkins, bobby hurleys, 4 ct flutter kicks

PAX were told winning team got to pick losing team’s exercise-team picked some exercise

round 2-20 of each exercise:

OHP, WWI situps, alt leg lunges, 4 ct flutter kicks- losing team had to perform 20 4 ct monkey humpers

round 3: 30 of each exercise

curls, merkins, squats, 4 ct flutter kicks

STARFISH:

YHC setup the cones for the starfish.

everyone starts in the middle cone and does one merkin, pax choice to go to next cone, but movement is performed as a team. the outer four cones were: American hammers, lbcs, boxcutters, v ups. every odd number was a merkin in the center cone. YHC had to call for time as both teams got to about 11merkins.

Recover, recover

Numberama, namerama, pledge, and announcements

Devo:

YHC talked about patience and importance of allowing God’s time to happen and not become overwhelmed with things not happening in our time. PAX, as always, added plenty!!

Monday Stroll

  • When: 20190513
  • QIC: Redo
  • The PAX: Redo, Urkel, Weewoo, tiki, inspector gadget (respect), olaf, doctor octopus, meter maid, discount


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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

FNGs: None

The Thang:

Run the original loop of Goose Creek

Numberama, namerama, pledge, and announcements

Devo:

Grace. John 1:16 For from his fullness we have received, grace upon grace. Give grace to others to include yourself.

The Ditch 05/02/19: Preparing The Called.

  • When: 20190502
  • QIC: Bedpan
  • The PAX: Bedpan, Cheetah, Hacker, JoJo, McFly, Nuggets, Prayer Request, Redo, Saget, Urkel, Wee Woo


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Intro: YHC was asked how he felt about taking over The Ditch on Tuesday. YHC felt the time was right and graciouslly accepted the offer. Thank you Redo for all you have done for the Ditch and YHC. You are the sole definition of what it means to be a TRUE LEADER. Today, YHC wanted to bring a symbolic Q that would go along with his devo.

Conditions: mid 60s, no precipitation. Could feel the summer humidity rolling in.

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 IC fwd/bck

Merkans x10 OQ

grab a block, head back to flag. 2 unlucky PAX had to obtain a BIG block because the normal ones were all taken.

The Thang: 
Using a dice to determine what excercised will be performed (1: 20 OHP, 2: 20 LBCs IC, 3: 15 Tricep Extensions, 4: 25 Merkans, 5: 10 Blockees, 6: 30 Flutterkicks).

After 3 excercises were Q’ed by YHC according to the dice, YHC allowed the PAX to rotate the blocks (to allow everyone to have a chance at the BIG blocks) and roll the dice. This allowed each PAX to Q an excercise that was determined from the dice.

After 20 minutes of this was completed, YHC stopped the PAX to complete 10 Burpees for a train horn. Then made the workout into a Usain Bolt. The person that rolls the dice will run around the tennis courts. As he is running, the person that was to his left will Q the excercise according to the dice until the person that is running gets back. Rinse Repeat.

Stow blocks, come back to flag

6 Minutes of Mary: 
Since a lot of LBCs and Flutterkicks were completed YHC thought it would be smart to do some Hand Release Merkans. 20 Hand Release Merkans OQ

Numberama: 
11

Namearama:
Hacker, Saget, McFly, JoJo, Nuggets, Prayer Request, Wee Woo, Cheetah, Urkel, Redo, Bedpan

Announcements:
May 8th sign up for F3 dad’s camp (08/16-18). Close to $100 dollars a person. June 15th Hot Pursuit (Goose Creek 5K). July 4th convergence at The Ditch 0700. Prayer Request is official for GoRuck light in Buffalo.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Life is short, time goes by fast just like this workout. The dice was symbolic to how life rolls at us with obstacles and adversity. It is just a matter of how we react to them and battle through the tough times (excercises). We all have the potential to do great things and be great people its just are you willing to put in the work?

Moleskin:
The PAX enjoyed the Q. Thank you Redo for all you have done for F3 Summerville/Goose Creek, The Ditch and for me. I am truly grateful to be able to be the new AO Q for The Ditch!

The Form is the King

  • When: 20190423
  • QIC: Redo
  • The PAX: Urkel, jojo, nuggets, glowstick, mall cop, olaf, redo, bedpan, 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: brilliant

FNGs: none

COP: SSHx20, TTTx15, Don Quixote x20, Squatsx20, Merkinsx10, LBACs OYO

The Thang:

YHC instructed PAX to grab a block and circle up at flag. YHC chose to focus on form and slow down the PAX this morning with the following exercises:

Squats-3 sets of 10

Squats with block 3 sets of 10

Plank-10 seconds called by each PAX-twice

Curls for the girls-3 sets of 10

PAX were told not to drop the block

OHP-3 sets of 10

Tricep extensions-3 sets of 10

WWI situps-3 sets of 10

Flutter kicks-3 sets of 10

Merkins, diamond merkins, wide merkins

Purpose of workout was to engage muscles and think about how to lift/move block to maximize effect. PAX loved it.

Announcements, prayer requests, prayer, pledge.

DEVO: Done

Molekskin: there was a fox looking for something to eat at the ditch

Undercover Workout

  • When: 20190402
  • QIC: Redo
  • The PAX: Tinder, Jojo, 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: chilly and raining

FNGs: none

COP: SSHx20, TTTx10, LBACs OYO

PAX were instructed to grab a block and get under cover due to the cold rain coming down. The following exercises were performed:

Block swings, decline merkins, merkins, squats with block, lunges, and many more YHC forgot about. We did a lot of these exercises until time was called.

Announcements, pledge, prayer requests, prayer.

Devo: DONE!

Redo Is In The Backblast

  • When: 20190426
  • QIC: Flo
  • The PAX: Bee Wax, End Game, Schruite, Repo, Snap On, Stalker, High Stick, Pretzel, Glitter Pony, Myrtle, Space Cowboy, City Slicker, Professor Klump, Redo, Matlock, Bueller


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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: 70 degrees

FNGs: Welcome End Game!

The PAX descended on the Nexton Starbucks this morning and took to streets with various speeds and distances.

Namerama took place

Moleskin:  Welcome FNG End Game! As we caught our breath on the Starbucks porch, YHC gathered the names of the various PAX who participated today. Several had already departed the AO. Pretzel, being the solid AO Q that he is, took it upon himself to ensure I had all the names. This included Redo, whom Pretzel asked me about multiple times. Don’t worry, Pretzel, I have Redo on the backblast!