Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Leg Day at the Ditch

  • When: 20190709
  • QIC: Redo
  • The PAX: Redo, bedpan, saget, training wheels, olaf, friar tuck, tinder


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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: None

COP: SSH x20 IC, TTT x15 IC, Don Quixote x15 IC

A little sally to get the blood pumping to the legs.

PAX were instructed to grab a block and meet at the basketball court

The Thang:

Dora style workout that consisted of leg only exercises. While one PAX completed exercises, one PAX completed Lt. Dans to the end of the basketball court and moseyed back. Rinse n repeat.

Wall sits one turn each partner, just to get the blood flowing in the legs

400 squats with blocks

300 bobby hurleys

200 4 ct calf raises with block

100 4 ct flutter kicks

no team completed the calf raises. this was unfortunate, but this is likely to return to saturday sometime, somewhere

Recover, recover

Namarama, numberama, announcements, prayer requests, prayer

DEVO;

This is not about you!!! YHC heard the PAX request for wishing it was leg day and YHC delivered. This life is not about you, so stop making it about you. These workouts are for the PAX, make them suck and they will keep coming back. Do something for others whenever you can. YHC talked about personal issue with military and mental illness and discussed full circle and how God places us right where he needs us to be to learn the lessons we need.

Philippians 2:3-5 Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this in mind among yourselves, which is yous in Christ Jesus.

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!

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.

The Ugly Christian

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


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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: 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

Chicks with Bricks and Blocks and Clocks Come

  • When: 20190319
  • QIC: Olaf
  • The PAX: Dabo, Training Wheels, Tinder, Prayer Request, Corn Fed, Wolverine, Glowstick, Nuggets, JoJo (Welcome)


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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: Low 40s.

FNGs: Welcome JoJo 

COP: SSH (IC) x15, TTT (IC) x10, Don Quixote’s (IC) x15, and a quick jaunt around the tennis courts then back to to block pile for a block and met up at the center of the basketball court.

The Thang:

YHC likes Dr. Seuss and gave the Pax the option of Blocks or Clocks (from Fox in Sox).  Pax elected blocks.  Workout is the evil love child of 4-Corners and 21-15-9.  Corners are deconstructed blockees: 

  1. Squats with Block
  2. Mountain Climbers (IC)
  3. Incline Merkins (Berkins)
  4. Overhead Press

3 rounds decreasing in reps of 21-15-9 for each corner.  For added suckiness, stopped after each round at the center of the basketball court to do the # of reps in full blockees.

Finished all 3 rounds together with Q calling cadence.

Mary: LBC (IC) x25, Reverse Crunches (IC) x25.  And since we did 90 blockees (45 deconstructed, 45 full), we had to finish off the final 10.

Numberama: 10

Namerama: Dabo, Training Wheels, Tinder, Prayer Request, Corn Fed, Wolverine, Glowstick, Nuggets, JoJo (Welcome), Olaf

Pledge and COT

Announcements: Prayer for those running P200, Table32 with Beanie Baby (after YHC tells him).

Devo: YHC’s discussed dealing with his 2.0s and those around him and sometimes he gets frustrated when they don’t listen.  For most men, this is a respect thing.  YHC has learned that his attitude changes if he understand the heart of the 2.0 or person he is dealing with.  YHC’s 2.0s aren’t bad and aren’t purposely being disrespectful and he has learned that their feelings/personalities, like wanting to fit in or being slightly OCD and needing to finish the task they are working on, impact their actions.  Understanding their hearts helps YHC adjust his methods and reactions, and spawn his 2.0s to action because they know that he cares and understand them.

Moleskin:   YHC was running later than he wanted and with less than 10 minutes to show time, only one other car was in the parking lot.  Also with only one HC, YHC was thinking about changing his weinke to someone else.  But the lot quickly filled and even Dabo (On Time) showed up with a couple minutes to spare.  

MOAB

  • When: 20190314
  • QIC: Saget
  • The PAX: Prayer Request, Redo, Futurama, Nuggets, Training Wheels, Tinder, Mack, Saget, Wolverine


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Intro: In a challenge to step up our game, YHC introduced a modified version of BOMBS and would like to encourage others to bring their own modifications to liven up old workouts!

Conditions: Comfortable

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: SSH x 20, TTT x 15, IW x 15, Arm Circles OYO

The Thang: Dora: Blockees x 30 (Mod: Burpees), Handstand Pushups off the wall x 60 (Mod: Carolina Dry Docks), Alt Merkins from the block x 90 (Mod: Merkins), Damn Its x 120 (Mod: V ups), MAX Lunges with the block x 150 (Mod: Step back Lunges). While one performs the WOD the other Bear crawls the length of the court and jogs back to switch until completion.

6 Minutes of Mary: None

Numberama: 
9

Namearama:
Prayer Request, Redo, Futurama, Nuggets, Training Wheels, Tinder, Mack, Saget, Wolverine

Announcements:
P200 Volunteers Needed!

Pledge of Allegiance:

BOM: (Prayer)

Devo:
Devo was lost in the Cloud somewhere and not found on the phone. The short of it is to be diligent in prayer for what is important in your life and be intentional.

Moleskin: Great push today and trying to modify up. Welcome to our transfer from F3 Charleston “Nuggets”

Chowdah Used My Phone

  • When: 20190116
  • QIC: Chowdah
  • The PAX: Discount, Training Wheels, Goober, Pinwheel, WeeWoo, All 9s, Stringbean, Hacker, Sophia, Redo, Urkel, Doctor Octopus, Chowdah


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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: Warm (is this January?)

FNGs: none

COP:  none

The Thang:

Some ran. Some rucked. Lots of miles were covered

Mary: none

Numberama: 13

Namerama: Discount, Training Wheels, Goober, Pinwheel, WeeWoo, All 9s, Stringbean, Hacker, Sophia, Redo, Urkel, Doctor Octopus, Chowdah

Pledge and COT

Announcements: Newest Sheepdog class is getting ready to get started, Charlie Post Jan 26, P200 registrations and van rental, possible Magma-type rucking workout coming up in Feb on Sunday mornings at 0400 – more to come

Devo: Regretfully I apparently killed the recording before Chowdah’s devo. Maybe one day he will find this backblast, remember what he talked about and fill in the devo part of this very tardy backblast.

Moleskin:   It’s always fun when Chowdah comes back to town. He had to use my phone to record it not because he wasn’t prepared but because we couldn’t find the recorder on his phone.

You’re welcome to come back out and Q the Creek anytime Chowdah. We ain’t skeered.

Race Day at The Ditch

  • When: 20190122
  • QIC: Olaf
  • The PAX: Training Wheels, Redo, Futurama, Beanie Baby, Pinwheel, Urkel, Bedpan, McFly, Saget, Sophia, Prayer Requet


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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: Cold, ‘nuf said

FNGs: No FNGs

COP:  SSH (IC) x20, TTT (IC) x10, High Knees (IC) x20, LBAC OYO

The Thang:

Pax grabbed a block and moseyed over to the basketball court.  YHC had gotten there early and set up the 8 cones and had Pax place 2 blocks at stations 2, 4 and 6.  Pax counted off to separate into 2 teams and YHC explained that each station was assigned an exercise:

  1. Butt Kicks (IC)
  2. Curls 4 the Girls
  3. LBCs (IC)
  4. Overhead Press
  5. Flutter Kicks (IC)
  6. Tricep Extensions
  7. Box Cutters
  8. Shoulder Taps

Pax lined up and would start with 10 butt kicks and in turn, each would race through the stations completing 10 reps of each exercise.  The caveat is that they they had to continue the exercise they were doing until the next station was unoccupied by there team.  Once a Pax got to station 8, he would do Shoulder Taps until the six was in and completed their 10 reps.  Then the Pax would return back through each station in the same order to ensure that everyone got about the same number of reps of Butt Kicks and Shoulder Taps.

Rinse and Repeat shuffling the order of Pax within the team to give them the experience…  3 rounds were completed.

Mary:  Not needed

Numberama: 12

Namerama: Sophia, Redo, Futurama, Beanie Baby, Prayer Request, Urkel, Bedpan, Pinwheel, Training Wheels, Saget, McFly, Olaf

Pledge and COT

Announcements: Fund raiser Friday at Frothy Beard for those impacted by the shutdown.  Church Services at McFly’s church (Tri-City Baptist).  Tonight is his Pack the Pew night so come to support McFly.  QSource coming up in February after the Ditch on Saturdays, and Freedom Church Men’s Hike on 4/11-4/14.  Interest meeting 2/10 @ 6pm.  Prayer request for family of McFly’s coworker who had passed away unexpectedly and for those impacted by the shutdown.

Devo: YHC discussed how he recognized this weekend that he was correcting his 2.0s using the same “technique” that the correction was for.  He was yelling to get them to stop yelling.  Do we spank our 2.0s for hitting someone?  We do this in our work where we spend all of our time complaining about someone slacking off.  We are sometimes hypocritical, and our words and actions contradict each other.  Training Wheels brought up example of helping someone out the day before.  We talk about helping out those impacted by the government shutdown, but do we take the time to do the small stuff, like helping out someone broken down at night in 30 degree temperatures…

Moleskin:   Competition was great and at some point after hearing a train, the Pax waiting at the final station started doing burpees.  This was not instructed by the Q and it was good to see Pax self-motivated… and it saved time from doing it at the end of the workout.

Goober’s Birthday Beatdown

  • When: 20190118
  • QIC: Goober
  • The PAX: Sophia, flash, Saget, Mr. Feeny, Hacker, Muscadine, Uga, training wheels, Olaf, Stringbean, Urkel, dabo, Goober


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FNG’s: None

Weather: Mid 40s

COP: SSH x20 IC, TTT x10 IC, LBAC oyo

The Thang:

PAX were instructed to  grab a block and mosey to the back parking lot and partner up.

Exercise 1 – Balls to the Wall and Fireman carries around building. YHC instructed teams that one member would perform BTW while the other performed a Fireman carry with both blocks around building. Each member performed each set once.

Exercise 2 – 4 Corners

Since YHC turned 38, each corner consisted of 38 reps.

First Corner – YHC came up with a new exercise called the “Squrl” which is squats with the block and curls for the girls combined into one. The Squrl is a 4 count movement with the squat as movements 1 and 2 and the curl as movements 3 and 4.
Second Corner – LBC (4 count)
Third Corner – Derkins
Fourth Corner – WW1 sit ups

Curls for the girls were done until each PAX completed.

After round 1 we repeated each corner but reduced the reps to 10 at corners 1 & 3 and 9 at corners 2 & 4 for a total of 38.

YHC instructed PAX to stow the blocks and circle up at the flag.

In honor of YHC’s birthday, 38 body builders were performed on Q.

Mary: No time.

Announcements: Individual stories about what F3 means to you and what it has done for you to send out to men in the community who are not a part of F3. QSource after the Ditch on Saturdays starting in February. Running with Olaf and Mr. Feeny on Thursdays @ 5:00, meet at Essentials Coffee at Foxbank. Freedom Church Men’s Hike interest meeting 2/3. Freedom Men’s Oyster Roast on 2/8 @ 6:00.

Devo: YHC shared about an event that took place on Monday of this week. Right before we set out on our run at the Creek, Olaf asked YHC to be one of the Spiritual Guides for the upcoming Freedom Men’s Hike. YHC took the time during the run to think about it, pray about it. YHC recalled something said at Church and that was our response to God should be “Yes God, now what’s the question!” YHC could not stop thinking about this during the run and before leaving the Creek, YHC informed Olaf the answer was Yes. On the drive home, Philippians 4:13 kept replaying in my mind. “I can do all things through Christ who gives me strength.” YHC realized this a verse that can be applied to everything we do!

YHC also brought up the fact that he had been praying about his current job and was looking to transfer to a new area. This is something that was going to happen, however the timing appeared that it would not happen until later in the year. Well, when YHC got into his office Monday morning, there was an email from his boss asking for a call. After talking with the boss, YHC was informed that the transfer was already in progress by special request of the CEO. YHC indicated that he believed it was all because he said Yes to what God was telling him to do.

Moleskin: A special thank you to all the brother who came out for my Birthday. It’s an honor and a privilege to call you my brothers.

Just Run…or Ruck

  • When: 20190114
  • QIC: Redo
  • The PAX: redo, urkel, olaf, sophia, glowstick, goober, stringbean, training wheels, discount, pinwheel, weewoo


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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: 40 and windy

FNGs: NoneC

The Thang:

Run or ruck the figure 8

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

Devo:

YHC talked about most memorable moment in F3 was the picasso convergence at the ponds where after the workout, we ran and all kneeled down and prayed in Picasso’s driveway. Powerful, powerful stuff and if you were there, you know. YHC continues to talk about how F3 is so much more than a workout, and how important prayer is for us individually and as a group.

Matthew 18:19-20 Again i say to you, if two of you agree on earth about anything they ask, it will be done for them by my father in heaven. For where two or more are gathered in my name, there i am among them.