Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Be That Guy – The Ditch

  • When: 20190822
  • QIC: Stalker
  • The PAX: Bedpan, Tinder, Hacker, Periscope, Ronda, Redo


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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.

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!

Getting Back Into the Swing of Abusing the PAX

  • When: 20170720
  • QIC: Stalker
  • The PAX: Wingman (respect), Humpday, Futurama, TKO, Ronda, BCG, Wiper, Redo, Hacker, Saget, Dutchess, Stringbean, Cowbell, Urkel


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Intro: YHC has been on a quiet hiatus, but this morning, YHC dialed-up his first Q in nearly a month. 15 PAX worked in teams, and burned-up their shoulders in the process. It’s good to be back.

Disclaimer: No FNG’s, but the disclaimer was given anyway.

Warm-up: Arm circles of all varieties (no cadence), World’s greatest stretch

The Thang: Grab a Battle Buddy, grab a block, and line up on the wall at the basketball court. The PAX will worked as a team to progress through 100 reps of a multitude of exercises. While man #1 is working, man #2 will Cussack a block across the court and back.

100 curls, 100 OHP, 100 upright rows, 100 tricep extensions, 100 merkins, 100 squats, 100 calf raises.

Next, with all of the blocks at center court, the PAX divided into two teams. From opposite ends of the court, each PAX will perform 3 burpees, then sprint to center court and move a block to his team’s side. Rinse and repeat. The team with the most blocks after 3 minutes wins.

Winners mosey back to the flag. Losers do 5 more burpees, then stow both team’s blocks.

Mary: No time for Mary.

Numberama, Namerama, Announcements, Prayer Requests:

Devo: Proverbs 20:22. Do not say, “I’ll pay you back for this wrong!” Wait for the Lord, and he will avenge you.

I hold grudges, and I am ok with that. When I am done with you, there’s no coming back. Ever. But revenge is a different animal. Many of us do not have the patience to wait for the Lord (or Karma), to get even, but if we are obedient, we will wait.

Moleskin: The theme of the workout and the devo was going to be “encouragement”. God had other plans for the devo – He knows I needed to hear Proverbs 20:22. And as it turns out, the PAX are already experts in encouragement. I heard a lot of it this morning between the PAX. Good work, men!