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 Warrior – June 2019 (Beast Week)

  • When: 20190627
  • QIC: Luigi
  • The PAX: Dorothy Mantooth, LottaLove, Hard Drive, Saget, Cheetah, Bedpan, Tinder, Masterload, Gypsy, TKO, Blackout


by Leave a Comment

Group photo after workout

Group photo after workout. L-R: Saget, Tinder, TKO, LottaLove, Masterload, Bedpan, Dorothy Mantooth, Gypsy, Hard Drive. (Not pictured: Cheetah and Blackout who had to leave at 6:38, and YHC who took the photo)

 

Warrior Scorecard for June 2019

Warrior Scorecard for June 2019

 

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

Conditions: Low 70s, sunrise during workout, humid. Due to Beast Week, numerous PAX came immediately from Bedrock or The Ditch for a double-down.

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on goalpost)
    • 10 merkins
    • 15 squats
    • Run 120 yards (to opposite goalpost)

Fitness test results (compare against May’s results):

  • Saget: 23.35 (first time) – with BJDD – NEW COURSE RECORD!
  • Hard Drive: 22.34 (vs. 20.212 in April, finished 12 squats) – with BJDD
  • Dorothy Mantooth: 19.30 (vs. 19.00 last time)
  • Luigi: 19.33 (vs. 20.35 last time)
  • TKO: 16.20 (first time) – with DJDD
  • Bedpan: 16.00 (vs. 16.30 in August 2018) – with DJDD
  • LottaLove: 16.00 (vs. 16.37 last time)
  • Cheetah: 13.00 in 33 minutes (vs. 18.00 in 45 minutes in June 2018) – with BJDD
  • Blackout: 12.00 in 33 minutes (first time) – with BJDD
  • Gypsy: 10.00 (first time) – with BJDD
  • Masterload: 10.00 (first time) – with DJDD
  • Tinder: 9.00 (first time) – with BJDD

*BJDD = Bedrock-Jones double down; DJDD = Ditch-Jones double down

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 12

Namerama: Dorothy Mantooth, LottaLove, Hard Drive, Saget, Cheetah, Bedpan, Tinder, Masterload, Gypsy, TKO, Blackout, Luigi

Announcements/Prayer Requests:

  • Tonight (Thu, June 27) at Accelerator – doing the Incinerator at 6:00pm
  • Tomorrow (Fri, June 28) at The Den – doing King of the Corner at 5:00am
  • Tomorrow (Fri, June 28) at Tsumani – doing The Shark at 5:45am
  • In one week (Thu, July 4) at The Ditch – doing 4th of July convergence at 6:00am
  • Prayers for TKO – doing funeral at 5pm tonight for family whose 16 year old son committed suicide Saturday night

Pledge and COT

Moleskin:

  • Dorothy Mantooth completed the fastest mile today at 6:57.

  • We were able to use the field again for the first time since December 2018, which was nice. We also tried out a new-and-improved scoreboard that YHC constructed last night from a discarded 3’x4′ dry erase board. It worked okay but the dry erase pens started to konk out midway through due to moisture, so we need to find a fix for that. However, it’s nice to have space for up to 30 PAX and up to 30 rounds completed – lots of room to grow!

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

Photo finish

  • When: 20190621
  • QIC: Pretzel
  • The PAX: Old D, Old Flame, Repo, Redo, TKO, Professor Klump, Snap On, Stalker, Space Cowboy, Sprinkles, Pretzel


by Leave a Comment

Pre-0500: Klump, Slicker and Pretzel out for runs of various lengths.

0500: Commence. Runners running, riders riding, the injured rehab walking.

0530-0545: Return to AO for coffee and 2nd F.

 

Notes:

Critters spotted: 1 duck

Space Cowboys lost: 0

PAX wearing women’s underpants: 0 (unconfirmed)

Qs nearly pooping themselves before massacring the the Starbucks bathroom: 1

OK or not, it was about to go down.

The Return of the OG

  • When: 20190311
  • QIC: Redo
  • The PAX: Redo, urkel, weewoo, snowden, discount, pinwheel, doctor octopus, cornfed, fanta,TKO, olaf


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: moist

FNGs: None 

COP: Nope

The Thang:

We ran the OG loop for the return of the OG AKA Snowdrone.

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

Devo: YHC talked about PAX that passed away over the weekend that was from Hartsville. YHC talked about man that was hit by care on Rivers and passed last week as well. YHC talked about being thankful for what we have from our abilities to our families, jobs, etc. Be thankful in the trials of life as well.

1 Thessalonians 5:18 give thanks in all circumstances; for this is will of God in Christ Jesus for you

Moleskin: discount may forever be known as dismount

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!

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.

Happy Birthday, Dawg!

  • When: 20190225
  • QIC: Floppy
  • The PAX: Shrute, Milton, Smokey, City Slicker, Grasshopper, Good Times, Pretzel, Peg (Respect), Grits (Respect), TKO, High Stick


by Leave a Comment

Conditions: 48 degrees and clear by the light houses’s watch

Warm-up: Turn on the heater in the car

The Thang: The Triple Diamond route



Moleskin: Today, is YHC’s 38th birthday. There’s no time to run 38 miles today so the challenge was put out to have the men of Tremor work together to get 38 or more combined miles. They were up for the challenge with 9 men getting in 5 miles and 3 men getting 4-4.5 miles. Goals met and surpassed. It was a pleasure to speak with Snowden via long distance cellular telephonic device before he started his run in Blythewood. Another memorable moment were the 2 pit bulls that protected most of the runners on the Alston loop portion of the run. They did a lot of mouth breathing, and weren’t great at pacing themselves, but the expert was once the beginner, ammiright?

Miles completed by DT: 0.0

Ditch mix it up, all I have to do it make your time worth it. Could of been 11 if you showed up. !

  • When: 20190205
  • QIC: Mack
  • The PAX: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack 


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: 43

FNGs: none

COP: SSHX20, LCAC OYO, TTT X15,

The Thang:

Go to basketball court, no blocks not burpees today people.

PAX got a partner and YHC showed them the path. We used the entire Ditch area, there is a path that runs by picnic tables around some swing set and volley ball court didnt know was there.

at each bench on of the partner would stop , 1st bench was incline merkins X20 each time, second bench dips X 20 , third bench was decline Merkins X20, 4th bench was box jumps up on bench x 20. then run to picnic area and up and down the tables.

while one person is doing that the other is doing moutian climbers x 20 , then holding plank or wall squats till partner returns.

Every one got about three round in

Mary: burt reyenolds x 15 each side , american hammers x 15 , LBCs X 20, flutter kicks x 15

Numberama: 10

Namerama: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack

Pledge and COT

Announcements:P200,  Grus last work out before leaving

Devo: YHC just talked bout how when things get tuff look to god, when things are easy look to god. It is easy when we struggle to look to god for help, but when things are going good do you still look to god to better your self , to look over you , to help you grow. Dont just wait till it is bad always look for guidance from the big Q in the sky

Moleskin:   All i needed to do was make your 45 MINS count. I have racked my brains over and over looking and coming up with new and inventive things. Why not just use the tools I have. the I have not been to the ditch where the entire area has been used, i think this was well worth our time and a full body work out. I will improve upon it but good thought.

Also this was Gru’s last work out sad to see him go, took alot of EHing to get him there but he came.

Ultimate Frisbee is the best!

  • When: 20190209
  • QIC: Redo
  • The PAX: olaf, pinwheel, mack, redo, tko, splinter, dabo, juliet, ramen, stringbean, mcfly, goober, beanie baby, prayer request, mr feeny, corn fed, FNG-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 and cool

FNGs: one Ryan Wilkins

COP: SSHx20, TTTx10, merkinsx20

The Thang:

Ultimate Frisbee. Two youngest PAX were selected to pick teams and TKO did not pick Dabo to pick first. Teams were selected, PAX headed to the field.

Teams were then told by YHC that the team that scores gets to instruct the team that got scored on to perform exercise no more than 20.

Some of the exercises included: duck walk back to other side, bear crawl to other side, monkey humpers, bobby hurleys, squats, lunges, too many to name.

Muscadine showed up late for Q school and was added to a team to even things up. No one was injured, but Juliet may still be feeling that for some time! YHC was on the winning team FYI!

Mary: none

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

Devo: Jeremiah 29:11 For i know the plans i have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

YHC talked about personal transitions in the home and how difficult it can be at times to be patient in the waiting.

Moleskin:

Welcome FNG Mall Cop to the PAX.