Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Farmer Carry Dora’s & Four Corners @ The Ditch

  • When: 20191005
  • QIC: Bedpan
  • The PAX: Olaf, Prayer Request, Suds, Friar Tuck, McFly, Mrs. Potts, Wax On


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Intro: Picked up this Q early in the week

Conditions: Not too humid

Shortcake Special (Before the BC): Olaf, Prayer Request, McFly

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:
LBAC Fwd/back x10 IC

SSH x10 IC

Imperial Walker x10 IC

The Thang:
Farmer Carry Dora’s on the tennis court.

one partner farmer carry’s 3 times down and back the tennis court while the other partner is completing an exercise YHC calls out. Did this 3 times.

4 corners on the tennis court. 1st round was arms, 2nd round was legs & abs. 3 round was bear crawls to each corner and completing 10 merkans at each corner.

wall sit suicides x3 OQ

6 Minutes of Mary:
Flutter kicks x25 IC, LBC’s x10 IC, Burpees x10 OYO

RR

Numberama:
8

Namearama:
Olaf, Bedpan, Friar Tuck, Prayer Request, McFly, Suds, Mrs. Potts, Wax On

Announcements:
men’s Hike this weekend. Ragnar was last weekend. Few runs coming up.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by All: need to control our tongue……We are grown men however lack of control shows ignorance and some immaturity. YHC has said lots of stupid things and needs to control his tongue (and I’m sure I’m going to continue to say things I regret but YHC will give a valiant effort to use curse words in moderation at least).

Moleskin:
It was a beatdown

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.

A case of the runs

  • When: 20190519
  • QIC: Pretzel
  • The PAX: The Colonel, Borland, City Clicker, Professor Klump, Old Flame, Joe, Space Cowboy, Grasshopper, Suds, Shortcake (starsky), Hollywood, Old D, Sofia, Waldo, M&M, Pretzel


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The first sprint triathlon of the season siphoned off some numbers, but a still-solid group of 17 got a case of the runs (and rides, and rucks) at The Creamer on Sunday.

Conditions: MOIST

The Thang

0500ish: Start

Between 0500-0645: Finish exercise, begin coffee

Easter Convergence- Stations of the Cross

  • When: 20190420
  • QIC: Cannoli, Olaf, Splinter
  • The PAX: Goose, Redo, The Colonel, Churro, Pony, What?!, Spooky, Motherboard, Hickory Stump, Spaceballs, Masterload, wingnut, creeper, Quaker, Flo, Peaches, High Stick, Pretzel, Wreck it Ralph, Show me, Sports clips, B Wax, beanie Baby, Mall Cop, Dabo, Bedpan, Prayer request, Xray, M&M, Flea (FNG), Jester, Whirly Bird (FNG), Peg, Yo Adrian, Mini me, Suds, Dri-prime, popeye, swinger, luigi, chilly-willy, repo, City Slicker, Sakrete, Good Times, Pepe, Caterpillar, cheetah, space cowboy, placebo, nuggets, milton, dowry, Hanging Chad plus 2 of his 2.0s (..........), Bellator, resume, danger zone, dorothy, benefits, jojo, hoffa, PTI, Hotspot


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Conditions: 48 and Chilly

The 15 Stations of the Cross represent events from Jesus’ passion and death. At each station we use our senses and our imagination to reflect prayerfully upon Jesus’ suffering, death, and resurrection.

Station 1: Jesus Is Condemned to Death (COP)

Lord, grant us discernment that we may see as you see, not as the world sees.

15-Side Straddle Hops/ 15-Through the Tunnels

15-Don Quixote/ 15-Burpees

Station 2: Jesus Takes Up His Cross(Mosey to Pit for Blocks)

Lord, grant us strength of purpose that we may willingly bear our crosses each day.

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 3: Jesus Falls the First Time

Weakened by torments and by loss of blood, Jesus falls beneath his cross

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 4: Jesus Meets His Sorrowful Mother

Lord, we give you and praise. Grant us constancy that we may be willing to stand by and care those in need.

15-Merkins/ 15-Mountain Climbers

15-Groiners/ 15-Copperhead Squats

Station 5: Simon of Cyrene Helps Jesus Carry the Cross

(Partner Up for Short Dora)

Lord, Teach us to accept our limitations and with humility to accept aid with good grace when we need it.

100-Merkins Partner Farmer Carries Blocks around the parking lot

100-Squats

Station 6: Veronica Wipes the Face of Jesus

Veronica steps through the crowd to wipe the face of Jesus.

15-Over Head Presses/ 15-Curls

Station 7: Jesus Falls a Second Time

Jesus falls beneath the weight of the cross a second time.

15-Block Press/ 15-Flutter Kicks

Station 8: Jesus Meets the Women of Jerusalem

Lord, grant us gentle spirits that we may comfort those who mourn.

15-Merkins/ 15-Mountain Climbers

Station 9: Jesus Falls the Third Time

Weakened almost to the point of death, Jesus falls a third time.

15-Block Press/ 15-Flutter Kicks

Station 10: Jesus Is Stripped of His Garments

The soldiers strip Jesus of his garments, treating him as a common criminal.

15-Over Head Presses/ 15-Curls

Station 11: Jesus Is Nailed to the Cross

Lord Jesus, we give you thanks and praise for you endured the horror of the nails piercing your hands and feet. May your wounds bring us true healing and peace.

15-Merkins/ 15-Mountain Climbers

Station 12: Jesus Dies on the Cross

Lord, we give you thanks and praise for from the cross you opened the way to eternal life. Grant us perseverance that we may never stop seeking you.

15-Over Head Presses/ 15-Curls

Station 13: Jesus Is Taken Down from the Cross

The lifeless body of Jesus is tenderly placed in the arms of Mary, his mother.

15-Merkins/ 15-Mountain Climbers

Station 14: Jesus Is Laid in the Tomb

Lord, We adore you and we bless you, because by your holy cross you have redeemed the world.

15-Blockies/ 15-Body Builders

Station 15: The Resurrection of Jesus Christ

Lord Jesus, we give you thanks and praise for you have broken the power of death. Fill us with your new life that our lives may glorify you every day.

15-Heels to Heaven/ 15- WWI Sit-ups

Moleskin: Being that this is a silent workout, it certainly deviates from the normal gloom atmosphere; however, I’m sure we can all say that the meaning behind this workout speaks louder than words. Thank each and everyone of you HIMs who attended and stayed behind for some delicious grub prepared by our brothers Hospice, Stalker and Maj. Dad! Living as He intended, in community!




Easter Sunday @ The Creamer

  • When: 20190421
  • QIC: City Slicker
  • The PAX: Repo, Pretzel, Bueller, What?!, Myrtle, Space Cowboy, Splinter, Sakrete, Flanders, Dri-Prime, High Stick, Suds, Stick-Em, Professor Klump (R), Peg (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: The chill was back in the air today – 45 degrees

The Thang: 16 PAX hopped their way around the streets of Nexton (some all the way into town) and came back to where they started to enjoy some hot coffee.

The Creamer minus the Dad Bod

  • When: 20190407
  • QIC: City Slicker
  • The PAX: Schrute, Sofia, Stringbean, Borland, High Stick, Splinter, Hollywood, Grasshopper, DHL, Dri-Prime, Wreck-it Ralph, Suds, Repo. Muscadine, Hot Tub, Bueller, Wee Woo, Sakrete, Shortcake, Tinker, M&M (R), Professor Klump (R), The Colonel (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 61 degrees, looks like winter is finally gone!

The Thang: 24 PAX got after it on various routes, modes of transportation/exercise and some for just coffee. Plus a dog. No, it wasn’t Dog Balls.

Moleskin:  Great turnout. Could have been 25 if DT got off his ass and actually showed up to something he HC’d to. Plenty of laughs at his expense, but it was glaringly obvious that Shortcake missed him. Even Sakrete’s dog Charlie got out of bed for some 2nd F.

Great to see plenty of PAX either running, rucking or riding this morning.

Legs, shoulders, and sandbags

  • When: 20190308
  • QIC: Defib
  • The PAX: Dri Prime, Marco, Popeye, Wreck It Ralph, Defib


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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: 40s and clear.

FNGs: No FNGs, but it’s worth mentioning that Popeye’s first post was Monday and he’s posted 4 out of the last 5 days! (Tiger was there for 3 of them, but work Wore him out too much to make it today)

Ruckers: Marco, Dri Prime, Wreck It Ralph, Defib

Disclaimer: Given

COP:

Squats 20 IC

Alt shoulder taps 20IC

*arms up and if they come down we do Burpees

LBAC F & B 10 IC

shoulder taps 15 IC

Moroccan night club 20IC

Tclaps 25 IC

*arms down! No Burpees!

Lt dans 10 IC

Mtn climbers 20IC

The Thang:

Sandbag Relay: cones were set 18 – 20 yards apart. Each Pax set up shop at a cone. Coupons started at one end of the line and Pax would carry each coupon from their cone to the next cone and once all coupons were  moved, circle up at the end of the line.

Coupons: 80# sandbag, 60# sandbag, 40# sandbag, and an unnecessarily heavy cinder block! (Which is what Popeye used for his exercises)

Super 22’s! (With a set of 2 exercise, complete 1 rep and 1 rep, then 2 reps and 2 reps, 3 reps and 3 reps, etc)

reps 1 to 15 were Good Mornings and Overhead press. YHC audibled for reps 16, 17, 18 to be squats and OHP. Super 22s were cut short to make time for another sandbag relay back to the flag and Mary

Mary: 

6 minutes of Mary with 6 reps, 6 reps, and 6 reps; rinsed and repeated 6 times to complete the ab complex: Iron crosses, damn its, WWI sit-ups

Numberama: 5

Namerama And Pledge: Done

Announcements:

YHC has arthroscopic knee surgery next Thursday!

Prayers and BOM : 

Prayers for Splinter’s M’s health and for Splinter and their family.

Prayers for YHC’s marriage and knee

Devo:

We all wear “masks” and don’t let many, if any, know the real us. Find people who you can reveal the real you to. We might not even know the real us until we find these people who know our darkest secrets and fears but stay beside us and fight for us.

Moleskin:  

It’s been a long time since I had the Q and I again realized that time flies when I have the Q…. or were we just having too much fun… 😂😅

T claps to Popeye for posting at all Magnitude and Bedrock BCs this week! His First post was just Monday! Strong work!

Does a bear shit in the woods?

  • When: 20190303
  • QIC: City Slicker
  • The PAX: Defib, Suds, Meister, Sakrete, High Stick, Reynolds, Repo, Wreck-it Ralph, Bueller, Hot Tub, Hollywood, Floppy, Pretzel, Dr. Octopus, Wee Woo, Old Flame (R), Bubble Head (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 59 degrees, foggy

The Thang: 18 PAX took to the mean streets of Nexton and battled the fog/pollen all while getting their desired miles. Some rucked (tied together), others ran and one rode.

Moleskin:  Plenty of memorable moments and quotes all while sitting around and drinking hot coffee.

  • “Yo Hot Tub, the center of my left knee cap hurts when my foot hits the pavement.” – Sakrete- This brought laughter from everyone who heard and a shaking of the head from Hot Tub.
  • “I don’t know if a bear shits in the woods, but an Old Flame does”. – Old Flame upon arriving back to Starbucks down a shirt due to dropping a cannoli.

A lot of fog, a hangover and a long road to nowhere

  • When: 20190224
  • QIC: City Slicker
  • The PAX: Sofia, Stringbean, Borland, Benefits, Redo, Flanders, Pretzel, Hot Tub, Candy Striper, Hollywood, Bee Wax, Floppy, Wee Woo, Suds, Reynolds, The Colonel (R), Peg (R), Major Dad (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 54 degrees, visibility of .001 miles due to fog

The Thang: 19 PAX showed up, got miles by either legs or bike and drank coffee. Would have been nice to hit 20……Thanks Sakrete 🙁

Moleskin:

  • Sakrete’s HC at 12:30 a.m. the day of would have made the PAX count 20, but he (for once!) made the smarter decision when the room started spinning and avoided a DWI. Just another fartkrete!
  • The fog was heavy and visibility was low, but Pretzel, Major Dad and Redo were troopers and got miles in on the bike!
  • No one fell today.
  • Peg, Floppy, Wee Woo and I got lost. Looking on the map after the run though, it looks like in the future there will be many more routes for us….hopefully!
  • No creatures were sighted that were spoken about.
  • Reynolds came for coffee. His foot has been bothering him since the GORUCK Light on the 16th. Prayers for healing!
  • Shortcake wasn’t there and neither was DT.

Until Next Time

  • When: 20190205
  • QIC: Flo
  • The PAX: Goose, Mary, String Bean, Space Cowboy, Yellow Wood, Mary, Bee Wax, Robo Call, Fanny Pack, Ellie Mae, Splinter, Olaf, Muscadine, Jingles, Suds, Redo, Stalker, City Slicker, Major Dad, Sophia, Matlock, Sugar Mountain, Schrute, High Times, Smokey, Boll Weevil, Hospice, Probie, Greenbags, Cannoli, Adjustment, Caterpillar, Grits, Grasshopper, Old Flame, Peg, Pertuzzi


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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: 48 degrees FNGs: None

COP: SSH, TTT, LBAC, Don Quiote, Terrible Ts

The Thang:

With work taking Goose out of state for a while, YHC felt it appropriate to honor Seismic’s original AO Q with three stations representing three memorable Goose Qs. Split the PAX into three groups and rotate stations.

Station 1: 100 Log Get-Ups Partner up and grab a log. Complete 10 Log Get-Ups and 10 Log Sit-Ups. Rinse and repeat until time to switch. This one is to honor one time I was paired with Goose and he was Qing. He had us do 10 rounds of 10 log Get-Ups and 10 Log Sit-Ups. We were the only pair that finished them all that day. I knew as soon as I was partnered with Goose that I was going to be doing all 100 of them.

Station 2: The Standard Pull-Ups until fail, Push-Ups (as many as possible in two minutes), Sit-Ups (as many as possible in two minutes. Shuttle Run. Honors Goose taking us through military standard training for Push-Ups, Sit-Ups, and Pull-Ups, and then running the Shuttle Run with sand bags. Too bad I didn’t think ahead to have him bring the sand bags.

Station 3: The Brick Run Half-mile run with two bricks. This was part of my second F3 bootcamp and my first Goose Q. The entire workout we had two bricks in our hand.

Mary: Goose led Seal Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: From Joshua 1. Goose has been a great leader for the region and the AO. This is one of my favorite passages for leadership in the Bible as God commands Joshua again and again to be “strong and courageous.”

Moleskin: The PAX showed up to tell Goose so long until next time. As work takes Goose away from us for several months, Jingles shared some thoughts about the man Goose is and the impact Goose has had on him. Goose has been a positive influence on many of us. I’m sure when he returns he will have a massive beat down in store for us. Until next time budy…