The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Beautiful
Shortcake Special: Meter Maid with an early start to knock out 4 miles.
FNGs: None
The Thang: Nothing fancy, just the good ‘ol crazy 8 loops around pond and municipal center.
Numberama: 5
Namerama: McGruff, Redo, Hacker, Meter Maid, Sofia (Q)
Pledge and COT
Announcements: replace with announcements
Devo: “Don’t be a dick”
Conditions: Mid 70’s and humid
FNGs: None
COP: None, running only
The Thang: PAX were given the option of running the big loop or staying local around the pond.
Numberama: 10
Namerama: Redo, Urkel, McGruff, Wee Woo, discount, FANTA, Snyder, Olaf, glowstick, Goober
Pledge and COT
Announcements: Fleet Feet run, P200 spot opening
Devo: Hebrews 12:24-25
And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another – and all the more as you see the Day approaching.
YHC reflected on an injury that kept him out for several months and how the encouragement and challenge from fellow brothers made him strive to get better so he could rejoin his brothers in the gloom. YHC challenged each PAX to reach out to fellow men we interact with every day and share what F3 has done for them and invite those men to experience the brotherhood.
Moleskin: Congrats to Redo on completing the 50 mile challenge.
Intro: YHC loves mobile Q’s and going off campus. Wanted to bring that today along with a beatdown. Wreck It Ralph said on his Faultline preblast that The Ditch was going to sing songs and hold hands today…YHC made sure that did not happen.
Conditions: Mid 70s, no precipitation
Shortcake Special (Before the BC): Olaf, Redo
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 x10 IC
LBAC x15 IC fwd/bck
Catalina Winemixer x15 IC
Squats x10 OQ
grab a block, come back to flag
The Thang:
Mobile Usain Bolts: as the PAX is doing an exercise together, 1 man is completely a run or bear crawl as instructed. When he gets back, another man goes…rinse repeat until all have done the run/bear crawl
Around the Tennis Courts: completed exercises IC or OQ as someone runs around the tennis courts. Rinse Repeat until everyone ran around the tennis courts.
mosey to the church
Bear Crawls at The Church: completed exercises IC or OQ as someone bear crawls in the parking lot. Rinse Repeat until everyone bear crawled in the parking lot.
mosey to the big field
Jailbreaks at the Big Field: completed exercises IC or OQ as someone jailbreaks 50 yards & 100 yards in the big field. Rinse Repeat until everyone jail breaked.
mosey to the flag
At the Flag: no usain bolts here. Just completed Iron Crosses x20 OQ, WW1 Sit Ups w/block x20 OQ, Damnits w/block x20 OQ
stow blocks
6 Minutes of Mary:
American Hammer x15 IC, Bohemian Rhapsodies x15 IC, WW1 Sit ups x15 OQ, Pickle Pounders x15 IC, TTT x15 IC, Supervisors x15 IC, Hill Billies x15 IC
recover recover
Numberama:
11
Namearama:
Tinder, Redo, Olaf, Wee Woo, Mrs. Potts, Honey Booboo (R), Prayer Request, Beanie Baby, McGruff, Bee Wax, Bedpan
Announcements:
Tommy Henry 5K on Monday. Liquefaction/Country Club on Thursday. Carnes Crossroads workout Tuesday 6pm. Talked about recovery regarding the Hurricane.
Pledge of Allegiance: did this
BOM: (Prayer)
Led by Bedpan
Devo:
None, head to Table32
Moleskin:
No songs, no hand holding…just a beatdown.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Disclaimer: Given loud and proud. Push yourself and don’t hurt yourself. No-one to sue
Conditions: 75 degrees. Overcast, humid
FNGs: 2 (Chernobyl and Peach Fuzz)
COP: Sakrete: 10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap
The Thang: Separate into 4 groups by numbering off 1-4
Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)
Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards
Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.
Sakrete- At waffle ball field. 10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC. Sprint one base. 10 hand release merkins, 10 copperhead squats IC, 10 WWI setups. Sprint two bases. 10 merkins. 10 squats. 10 Flutter kicks IC, Sprint three bases. 10 hand release merkins, 10 copperhead squats, 10 WWI situps. Home run trot around bases.
Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph
Numberama: 46
Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger
Pledge and COT oh yea loud and proud.
Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm. Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers. 50/50 gave us a update on what we could expect. Check on your brothers and neighbors.
Moleskin: Magnirock was excited to host the convergence today. Had a good showing of 45 guys. Bed Pan became the most recent recipient of the pickle pounders birthday song. Dude is 21. What were you doing on the day of your 21st birthday?? I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that. Good on you Bed Pan. Keep up the solid work. Thanks to all the men that joined us this morning and the work that was put in. We did have 2 FNGs. Jared Gilstrap now known as Peach Fuzz is our brother Peaches son. Jeffrey Facteau now known as Chernobyl.
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.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 70’s. Good running weather.
FNGs: None
COP: None, we run
The Thang:
We poured out of the Hole’s meeting area and flooded the neighborhood. A few false turns, but everyone made it back safely.
Mary: Men Only…
Numberama: 17
Namerama: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus, Olaf
Pledge and COT
Announcements: Convergence
Devo: YHC brought up another point from Sunday’s sermon in that God calls us Justified. This means that we are already who God wants us to be. He created us that way. So often we think that we aren’t qualified for a position, even Q a workout, but with God we are enough. When the opportunities that God lays out for us appear, we need to walk into it with boldness knowing that we have what it takes.
Moleskin: Amazing launch of this AO and YHC couldn’t be more happy. Chowdah even showed up late and had coffee and conversation with YHC and M3. A great start of the day!
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 1/2 mile track 30 seconds faster each lap for 8 laps. It was accomplished by redo and mcgruff. Fanta ran faster than anyone…on the loop. Glowstick was a lone wolf and mcgruff and I never caught him. Doc OC did his thing. Reported 9+ miles in 1:20 something…solid work
Numberama nameorama announcements prayer requests prayer
Devo: don’t be an asshole today
12 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Ditch. YHC got there a little early and measured out a flat 400 meters.
Disclaimer was given.
Warm-up
SSH x 20
TTTx15
IWx15
LBACs OYO
The Thang – Laredo
6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.
Results
-futurama 18:something
-mr. Feeney 28:00
-tinder 29:26
-redo 29:58
-marsha Marsha marsha 29:58
-olaf 32:00
-bedpan 32:27
-good times 33:14
-fng 33:05
-prayer request 5 rounds 34:00
-beanie baby 4 rounds 29:00
-broke back 3 rounds 30:00
Numberama, namarama, pledge, announcements, prayer requests, prayer
Devo:
Don’t let negative pictures play on the movie screen of your mind. You own the remote control. All you have to do is change the channel.
When you have doubts and questions, choose to say Lord, “I believe. I may not always understand, but I trust you
INTRO: YHC was long overdue to Q a workout at The Ditch. YHC was long overdue to Q anywhere. But I made a commitment to some F3 brothers over breakfast this week to be more present, so here I am. Hopefully 7 men are just a little better for it. Thank you for the opportunity to lead.
COP: TTT, Imperial Walker, Mountain Climbers
THANG: Grab a block and circle up on the basketball court. Inclined merkins x20, block presses x50, derkins x15, block presses x50, merkins x10, block presses x50
Farmers carry to church parking lot. Curls x30, Tri Ext x15, Skull Crushers x15, Dips x30
Farmers carry to the flag. Squats w/ blocks x20, Squats on blocks x20, Calf raises x40 (IC)
Lunge walk/Farmers carry to the basketball court. Flutter Kicks x25(IC), WW1 x10, flutter x20(IC), WW1 x10, flutter x15(IC), WW1 x10, flutter x10(IC), WW1 x 10, flutter x 5(IC), WW1 x10
Numberama, Namerama, Pledge, Announcements:
BOM:
DEVO: Life gives us a few opportunities (new job, new circle of friends, new city, new church, new relationship, etc) to redefine ourselves and be the man we have always wanted to be. And while that new opportunity gives you a clean slate where people do not know the old you, why wait for some new circumstance in our lives to start being “that guy”? If you want to be a morning person and get things done before the average joe is out of bed – go to bed earlier and BE THAT GUY. If you want to be the employee or employer who’s at the office first and/or leaves last – BE THAT GUY. If you want to be a triathlete, marathoner, or just healthier, put down the donut and BE THAT GUY. If you want to be a better husband, a better father, a better friend, a better whatever – BE THAT GUY. You do not need to wait for some life-changing event to make a personal change.
Intro: YHC picked up this Q early in the month. He wanted to bring something that has never been seen before at the Ditch. He decided to bring the Incinerator from Accelerator to the Ditch. Thought there would be a decent chance there would be a thunderstorm but instead just a light drizzle.
Conditions: low 70s, light drizzle
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 x10 IC
Knee Slappers x15 IC
SSH x10 IC
Squats x20 OQ
grab block
The Thang:
The Incinerator (8 stations). YHC would lead every exercise at each station and the PAX would stay together. After 1 round of completeling each station, drop a rep at each station after each round is completed. Carry block with you the entire time.
Round 1: Dips (on the picnic tables) x15 OQ, Merkans (on basketball court) x15 OQ, Curls (in parking lot) x15 OQ, Step Ups (other side of parking lot) x15 IC, LBC’s (in tennis court) x15 IC, OHP (can’t do pullups, on otherside of basketball court) x15 OQ, Burpees (otherside of basketball court) x15 OYO, Jump Squats (near picnic tables) x15 OQ. Rinse repeat, drop 1 rep for next round for each station.
Round 2: Dips (on the picnic tables) x14 OQ, Merkans (on basketball court) x14 OQ, Curls (in parking lot) x14 OQ, Step Ups (other side of parking lot) x14 IC, LBC’s (in tennis court) x14 IC, OHP (can’t do pullups, on otherside of basketball court) x14 OQ, Burpees (otherside of basketball court) x14 OYO, Jump Squats (near picnic tables) x14 OQ. Rinse repeat, drop 1 rep for next round for each station.
we reached 4.25 rounds…stopped after 11 Merkans. Everyone carried their block the entire time.
stow blocks
6 Minutes of Mary:
WW1 Sit Ups x15 OQ, Freddy Mercuries x30 IC
recover recover
Numberama:
9
Namearama:
Bedpan, Redo, Tinder, Harbaugh (R), Honey Boo boo (R), Mrs. Potts, JoJo, Dorothy Mantooth, Prayer Request
Announcements:
Labor Day convergence 0700 09/02 @ wescott park (bedrock/magnitude). Carnes Crossroads workout 1800 on tuesdays. Men’s Hike meeting tomorrow.
Pledge of Allegiance: did this
BOM: (Prayer)
Led by Bedpan
Devo:
none
Moleskin:
it was a beatdown as promissed. Redo asked YHC “what are you gonna do if your weinke gets wet?”. YHC did not have an answer but would eventually throw away his weinke because it was memorized and pointless to keep carrying it. The drizzle and wetness on the ground was present and kept all of us moist…along with the sweat that YHC administered from his beatdwon.
Fitness. Fellowship. Faith.