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The Ditch 08/17/19: YHC incinerates the Ditchites

  • When: 20190817
  • QIC: Bedpan
  • The PAX: Redo, Tinder, Harbaugh (R), Honey Boo boo (R), Mrs. Potts, JoJo, Dorothy Mantooth, Prayer Request


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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.

We’re Gonna Need More Blocks!

  • When: 20190814
  • QIC: Redo
  • The PAX: redo, saget, uga, chedder, wolverine, fortnite, mr feeney, marsha marsha marsha, gi jane, maybelline, coach k, outhouse, all in, techmo, brokeback, fng, tinder, prayer request, dovetail, winslow


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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: 1-Drew Ensor

Disclaimer: Given

COP:

20xSSH, 15xTTT, 15XDon Quixote, LBACs oyo front and back some crazy number of squats since PAX had difficulty with listening to Q

FAN FAVORITE: 12 Burpees for the train

The Thang:

YHC brought out the F# workout deck and took out all the easy stuff. PAX were instructed to grab a block and meet back in the front.

The following cards were pulled:

12-squats with block on q

10-merkins on the block on q

25-squats with block on q

17-LBCs in cadence

14-heels to heaven on q

13- high slow flutter kicks in cadence

PARTY TIME 100 calf raises with block in cadence

Jailbreak around building

25-Monkey humpers in cadence

16-wide arm merkins on q

PARTY TIME 100 flutter kicks in cadence

25-shoulder taps in cadence

PARTY TIME 100 arm circles in cadence

10-rosalitas (Maybelline wanted a demo so he got one) in cadence

25-merkins on q

18-alternating lunges in cadence

25-smurf jacks in candence

100- curls for the girls as requested by chedder (YHC pulled 100 SSH)

Stow the blocks

Recover Recover!!!

namarama, numberama, announcements, pledge, prayer requests, prayer

DEVO: quote: Reflect upon your present blessings, of which every man has many; not on your past misfortunes, of which all man have some

Charles Dickens

 

Moleskin: FNG stepped into the BOM and was named. Fella acted like cat got his tongue or something. It seemed as though he was prepped, but UGA said he wasnt. All he had to say was he was a Clemson fan…..”SPURS UP!!!” YHC wanted to name him Maytag because fella said he hated washing dishes…there is always former secretary of state condeleeza rice….until next time

The Ditch 8/10/19: Arms & Abs 4 corners

  • When: 20190810
  • QIC: Bedpan
  • The PAX: Olaf, Tinder, Redo, JoJo, Harbaugh (respect), Prayer Request


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Intro: Had a couple HC’s on the preblast yesterday. Wanted to do a BC that incorporated more arms and abs. The reason I wanted this was because most of us Goose Creek guys would be rucking @ 8am for the Share The Load ruck event. It was gonna be just enough to be a beatdown.

Conditions: Foggy, hot, humid

Shortcake Special (Before the BC): None

Ruckers: None till the event later lol.

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:
LBACs x15 fwd/bck IC

Sun Gods x15 IC

TTT x15 IC

Squats x20 OQ

High Knees x20 IC

head over to grab a block

The Thang:
4 corners around the outside of the tennis court fence. Carry block overhead in between if your arms aren’t jello. All exercises were OQ and 20 reps each.

1st round: Merkans, Incline Merkans, Decline Merkans, Hand Release Merkans

2nd round: LBC’s, Iron Crosses, WW1 sit ups, X’s & O’s

3rd round: OHP, Block Press, Curls, Rows (10 reps each arm)

4th round: Flutterkicks, Freddy Mercury, Hello Dolly’s, X’s & O’s

head back to basketball court.

Wall sits on the green wall: wall sit for 40 seconds, run 10 yards down and 10 yards back. Rinse repeat for 3 rounds.

stow blocks, head to flag.

6 Minutes of Mary:
All exercises were 20 reps each: Box Cutters, WW1 sit up, South American Hammer, In & Outs, Imperial Walkers, Flutterkicks

Recover recover

Numberama:
7

Namearama:
Bedpan, Olaf, Tinder, Redo, Prayer Request, Harbaugh (respect), JoJo

Announcements:
Share the Load ruck event would begin @ 0800 Goose Creek High school. Q school 8/16 5:45am @ the Den. Pray for Wilson’s family. Pray for those with illness going on for the guys at the Den.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None

Moleskin:
Arms and abs so our legs wouldn’t be dead at the ruck. Quality beatdown. Lots of mumble chatter this morning which was great. Good to see Harbaugh again.

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

C.R.A.B.S. at the Ditch

  • When: 20190808
  • QIC: Redo
  • The PAX: bedpan, TKO, redo, tinder, jojo


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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: Humid

FNGs: None

COP: 15xTTT, 15xIW, 15x Don Quixote, LBACs

The Thang:

Grab a block and meet at the end of the basketball court. Grab a partner and get ready for CRABS. While one partner completes staying alives down the basketball court, the other performs the following exercises to get CRABS

100-C-curls for the girls

125-R-rows 10 each arm. (YHC knows this doesnt make since. Also: YHC doesnt care)

150-A-american hammers

175-B-bobby hurleys

200-S- standing calf raises

nice warm up…now lets gets some 11s in

on one end of the basketball court complete 1 curl, mosey to other side and wall sit for 100 seconds.

mosey back to block and complete 2 curls, mosey to other side and wall sit for 90 seconds.

You get the picture…wall sits suck

completed 11 and 11. Recover Recover

numberama, namarama, announcements, prayer requests, then some weird looking caprice classic with blacked out windows pulls into the parking lot and parks, turns off ignition and is just chillin, prayer, pledge

DEVO: Forgiveness. Quote: “forgiveness does not change the past, but it does enlarge the future.” The discussion that ensued was one that did not finish and the level of knowledge dropped was awesome. Stop carrying around unnecessary resentment, it’s crippling your relationships with others.

“holding onto resentments is like drinking poison and expecting the other person to die”

Indigenous people run at the creek

  • When: 20190805
  • QIC: Redo
  • The PAX: fanta, weewoo, redo, urkel, glowstick, goober, olaf, snyder, meter maid


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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: Humid

FNGs: None

The Thang:

Stay on the 1/2 mile loop. Pax were instructed at each light, the person in the back would get to the front and lead. If the person in the back could not keep up, the fast PAX would keep going on with the exercise of next light, person in the back move to the front. If the PAX caught up to less fast PAX, they would lead. YHC was hoping to end up all back together at the end, but that did not happen.

numberama, namarama, announcements, prayer requests, prayer, pledge.

DEVO: Done

The hardest bc doesn’t exi…

  • When: 20190731
  • QIC: Redo
  • The PAX: Maybelline, saget, olaf, weezer, thumper, Uga, mr feeny, wolverine, tinder, redo, GI Jane


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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: great

FNGs: None

COP: SSHx10, TTTx10 IWx10

The Thang:

100 Burpees

Run 1 mile

50 burpees

Run 1 mile

Recover

done in 41 minutes as a group. excellent work. there is the bar. lets crush it next time.

Numberama, namarama, Pledge,announcements, prayer requests, prayer

DEVO: We are stronger together. Reach out to a brother if/when you need him. We get more done together. This workout proved it. YHC was scared to attempt so YHC brought it to the Q!!

Moleskin:

This was hard. very hard. Ever since I saw Glitter Pony, What?!, and others doing this crazy thing, YHC has wanted to try it. TBH, YHC was scared of this, it sounds ridiculous. So why not bring it to the PAX who love the suck. YHC would have never tried this alone, and if so, it would only have been some burpees and some running. So F3 continues to put out some hard hitters that gotta push the limit of what we think we can do physically. There was not one man there today that even considered quitting. Each PAX pushed each other, even if they didnt say a word. It was an awesome sight for YHC, as “this is a stupid idea” bounced around this thick skull for weeks.

I have to say the coolest part about this workout was the fact that during the second mile, one PAX said he wished Tinder was able to run with us and spit out some military cadence to us. Without missing a step, our boy GI Jane (respect), took the lead and gave us a cadence for the run. YHC is big on mindfulness and being present, and brothers, I felt like we all needed that cadence to get us through that run. T-Claps to GI Jane for the cadence, I really enjoyed hearing him call it and the rest of the PAX follow up. Very cool moment for F3 that YHC wont soon forget.

Be present, be mindful, and lean in on each other to get through this thing we call life.

PS. i wish i would have taken a video of the faces of the PAX when YHC explained the workout.

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

Ultimate Frisbee Saturday at the Ditch

  • When: 20190727
  • QIC: Redo
  • The PAX: goober, glowstick, doctor octopus, redo, olaf, beanie baby, bedpan


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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: noice

FNGs: None- disclaimer given

COP: TTTx15, Don Quixote x15

The Thang:

We played ultimate frisbee for an hour and YHC’s team had an extra man the whole time and may or may not have benefitted from said extra man. Fun was had by all.

FYI: Goober has difficulty slowing himself down once he gets going and beanie baby’s catches are few and far between, despite the gloves.

numberama, namarama, announcements, pledge, prayer requests, prayer

DEVO: YHC did not give Devo as Table 32 needed to happen. Too much time spent on announcements this morning. Not the standard.

Creek Run

  • When: 20190724
  • QIC: Redo
  • The PAX: urkel, awful waffle, glowstick, muscadine, weewoo, friar tuck, redo, goober, hacker


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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: noice

FNGs: None- disclaimer given

The Thang:

We ran the figure 8 at different speeds.

numberama, namarama, announcements, pledge, prayer requests, prayer

DEVO:

Hebrews 11:1 Now faith is the assurance of things hoped for, the conviction of things not seen.

YHC talked about how the sermon at Freedom hit home after issues in personal life.