Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

June’s Edition of The Swampfox: BEAST WEEK

  • When: 20190627
  • QIC: Bedpan
  • The PAX: Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy


by Leave a Comment

Intro: This week is Beast Week in F3 Summerville/Goose Creek.  Today was the running of the monthly fitness test at The Ditch known as The Swampfox.  There was a double down opportunity so we had to start quick and finish a little early for those that wanted to Double Down to the Jones.

Conditions: low to mid 70s, no precipitation, humid

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:
grab a block, head over to the walking/running path

TTT x15 IC

The Thang: 
The Ditch’s Swampfox Fit Test

20 Burpees OYO, 20 V-Ups OYO, 20 Squats w/block OYO, run to the White Posts then run back (this is 1 round). Rinse Repeat. If you complete 5 rounds of this you will have completed 100 reps of every exercise and ran 2 miles.  Running to the white posts and back is roughly 0.4 miles.

  1. Doctor Octopus: 7 rounds
  2. Sophia: 5 rounds
  3. Bedpan, Gypsy, TKO: 4 rounds
  4. Masterload: 3.1 rounds
  5. JoJo, Friar Tuck, Beanie Baby: 3 rounds
  6. Gallagher: 2.5 rounds
  7. Hacker: 2 rounds

stow blocks

6 Minutes of Mary: 
no time

Numberama: 
11

Namearama:
Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy

Announcements:
July 4th Convergence 0600 at the Ditch.  Tonight was some 2nd F at Hero’s on Red Bank Road.  Doctor Octopus is having a July 4th afternoon party.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo: none

Moleskin:
Did the Swampfox from 5:03 to 5:37am to give some time for those that wanted to double down (including myself).  It was just as generously terrible as last time.  Great push guys!

The Creek Loop

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


by Leave a Comment

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.

 

 

What Makes YOU run faster?

  • When: 20190424
  • QIC: Redo
  • The PAX: Urkel, Doctor octopus, mall cop, sophia, stringbean, hacker, inspector gadget (respect), redo


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: brilliant

FNGs: none

Two ruckers, sophia and stringbean, continue to prepare for HTL by showing up too early to move too much weight

The Thang:

We ran the loop. YHC increased his pace due to bubbleguts 1/2 mile in. YHC managed to keep up with Urkel and talk about feelings and what not to try and make it back to the municipal building to dispose of whatever was attacking his innards. it needed to get out and my negative splits were glorious. YHC asked Urkel to cover the rest of the workout, as YHC was unsure of just how long it would take. it seemed like a lot all at once. The good news is at 0545 while everyone else was gathering at the flag, YHC walked relieved to the flag to finish his Q duties.

Announcements, pledge, prayer requests, prayer

Devo: Time management. YHC discussed getting everything you can out of the 45 minutes you are given!

Foolish Hateful Eights and Lost Keys

  • When: 20190401
  • QIC: Wee Woo
  • The PAX: String Bean, Sophia, Urkel, Inspector Gadget (R), Meter Maid, Olaf, Redo, Cornfed, Fanta, Snyder, Discount


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 52º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Bridge Run

Devo:

Communication as a Father

When you ask what people think of when they here the word Father.  Depending on the relationship people have with their own father will result in a positive or negative description.  If we want to be a Father to our children as God is a Father to us, we must communicate intentionally with our children and set time aside to set the example for our family.

 

Moleskin:   The Pre-Blast indicated a plan of the “Hateful Eight”.  During the “warm up”, YHC indicated the plan to perform Burpees as part of the “Hateful Eight.”  The mumble chatter was a show that most did not realize today was April Fool’s Day as YHC would never bring Burpees to a running AO, so we ran.  The run was longer for some as a search team was assembled to look for missing car keys for Fanta, unfortunately, the search was negative and Fanta was forced to walk home.

 

The Ugly Christian

  • When: 20190313
  • QIC: Wee Woo
  • The PAX: String Bean, Sophia, Urkel, Training Wheels, Mack, Cornfed, All 9s, Snyder


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 43º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: P200

Devo:

The Ugly Christian

Don’t be the Ugly Christian.  Understand that eyes are constantly watching you and do not give people a reason to stereotype Christians as hypocrites.

 

Moleskin:   We ran

What Hype?

  • When: 20190312
  • QIC: Redo
  • The PAX: Friar Tuck, cornfed, urkel, olaf, bedpan, redo, sophia,tinder


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 55 degrees

FNGs: None 

COP: SSHx20 IC, Don Quixotex15 IC, TTTx15 IC, Imperial Walkerx20 IC

The Thang:

PAX were instructed to grab a block and mosey to basketball court. YHC pulled a weinke out of the ol pickup truck and hoped for the best. Deconstructed burpees it is!

Squats with block x 20 on Q last one hold down for 20 seconds

Plank hold for a long time

Merkins x 30 IC

IN/OUTS x36 IC

Bobby Hurley x 50 on Q

Lunge walk to other end of basketball court to wall. blocks optional

Balls to the wall for a long time

hand release merkins to inchworm back to other end of basketball court

Flutter kicksx25 IC

LBCsx30 IC

WWIx30 on Q

Boxcutters x20 IC

Freddie Mercury x 20 IC

Play a game of burpee/blocks. PAX place blocks in a line across the midcourt and count off 1 2. teams formed and teams instructed to complete 3 burpees and grab ONE block and take back to own side and block has to remain on basketball court. for some reason, cheating is heavily utilized in this game, so YHC ended after a while and had the PAX get 10 burpees in for cheating. Stow the blocks, recover recover.

Numberama, namarama, announcements, prayer requests, prayer

Devo: Know why you are doing the things that you do. F3, work, whatever, know your why. Too many things can happen if we are aimlessly going through life. God has a purpose for us.

YHC talked about the mental aspect of F3 and working out. The toughest part of the day, the hardest thing to do for the day. Preparing when things are going well, get us through the storms and trials easier than if we are sitting around waiting for something to happen.

Tinder mentioned the Admiral from the Navy (who he quickly pointed out are just the transportation for the Marines, but then Friar Tuck mentioned something about the Navy being the men’s department of the Marines) speaking about making your bed every morning and the importance of doing something everyday.

Moleskin:

YHC and Sophia got in a SCS with 3.3 miles preparing for the P200, trying to make our teams proud! YHC hopes that Friar Tuck and Bedpan got the beatdown they were looking for. YHC still does not know where the hype was for this BC. Friar Tuck crazy man!!

P200 Training in Full Effect

  • When: 20190304
  • QIC: Redo
  • The PAX: redo, weewoo, BJB, mall cop, TKO, olaf, sophia, stringbean, goober, glowstick, urkel, cornfed, snyder, marsha marsha marsha, pinwheel, muscadine, meter maid


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 66 and breezy

FNGs: noneC

The Thang:

PAX ran the famous, world reknowned Goose Creek loop backwards.

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo: Preparation, intentionality, obedience-Words God needs us to put on our hearts. God is working in YHC and without these words in motion in all things, doors don’t shut and we don’t go through the open doors God has provided for us. Get after it!

The Monthly Running of the Berninator

  • When: 20190227
  • QIC: Redo
  • The PAX: discount, doctor octopus, pinwheel, hacker, beanie baby, urkel, redo, sophia, stringbean, friar tuck, weewoo


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: nice

FNGs: None

The Thang:

YHC was informed by Urkel that Snowden changed the Berninator and time needed to decrease 30 sec each half mile…at 0457! PAX were instructed of the Berninator:

Start at a number (somebody said 11 min mile and YHC didn’t do the math because math is hard) and decrease every half mile by 30 seconds. and…go

All PAX ran the loop several times, some got around quicker, some got more miles. YHC heard sub 7s, sub 8s, 11 solid!. Strong work guys.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Done

Moleskin: 2 weirdos, Sophia and Stringbean were in for some sandbaggery at 0400 and got in their mile(s) at some point.

War…What is it Good For?

  • When: 20190223
  • QIC: redo
  • The PAX: Redo, harbaugh, olaf, TKO, Sophia, Beany baby, weewoo, friar tuck, juliet, prayer request, pinwheel, stringbean


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: nice

FNGs: None

COP:

Merkins x20 on q, TTTx20 IC, SSHx20, others

The Thang:

YHC brought out the F3 Deck of cards and decided to play a little war with the deck. PAX were lined up from oldest to youngest and folded line in half, there are the teams.

PAX were instructed to send one from each team to bear crawl to card pile and grab a card. Winner of War could pick which card/exercise his team wanted. Most were confused, some eventually caught on. This was not enough for the PAX, so YHC quickly called audible and set up the cones for a little starfish.

Starfish- five cones placed as a star. every odd number is in the middle cone, starting with 1 merkin and finishing with 25, and the other cones had other exercises to include 4 ct flutter kicks, box cutters, lbcs, and heels to heaven.

Mary: no time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Done

Moleskin: Harbaugh stunk the ditch up so bad, it was still there Tuesday in the concrete.

Leg Day at the Den!

  • When: 20190222
  • QIC: Redo
  • The PAX: Redo, olaf, sophia, stringbean, maybelliene, coach k, flash, uga, mr feeny, tinder, discount wolverine,used to, mall cop


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: nice

FNGs: none

COP:  SSHx30, Merkins x20, TTTx15, squats on Q

Two weirdos (stringbean and Sophia) did a ruck thing (legs) and two runners (olaf and redo) ran miles at 0400

The Thang: 

The workout started with 12 burpees for the train. Then the PAX got a taste of that whole “Sally” thing with squats, you know, just to warm those legs up.

Workout was Dora style and looked like this:

partner up and while one partner performed exercises, other partner did LT Dans to the drive and moseyed back, switch partners, rinse and repeat

100-4 ct monkey humpers

200-alternating lunges

300-Squats

Nothing was completed because PAX were promised a game.

PAX were instructed to grab a block and line them up. PAX were divided up and explained the rules of the game. Start at the drive and perform three burpees before running and grabbing ONE block and placing on own side. rinse and repeat until time is called by YHC. Tie!

Mary: no time

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo: Matthew 11:28-30 Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.

Persevere brothers! Great Push!