Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Donuts and a Run

  • When: 20181119
  • QIC: Wee Woo
  • The PAX: Muscadine, Glow Stick, Urkel, Mack, Olaf, Goober, Redo, Training Wheels, Sophia


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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: Cool

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Anniversary Party

Devo:

You are the Average of Five

You are the Average of the five people you spend the most time with.

Who do you associate with?

 

As iron sharpens iron, so one person sharpens another.

Proverbs 27:17

 

Moleskin:   We ran the loop and followed it with donuts and coffee thanks to Mack.  Extra miles were followed by a few after a donut or two 

The Backward 8s

  • When: 20181226
  • QIC: Redo
  • The PAX: urkel, sophia, redo, training wheels, pretzel, snowden, bedpan, discount, wee woo, goober, recount, doctor octopus, fanta


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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

Ruckers: Redo, Bedpan (kind of as he had a weighted vest) and discount

Disclaimer: Given

The Thang:

Runners/ruckers were instructed to run the figure eight backwards for 4 minutes. No one got lost.

Pledge, numberama, namorama, announcements, prayer requests, prayer

Devo: YHC talked about being the example at home, work, at F3 because we never know who is watching what we do. YHC talked about how Snowden is a great example of being the example, helping YHC through several runs/decisions while he was AO Q at the Creek. YHC is thankful for the relationship he has with Snowden and will miss his humor and what he brings to F3.

Moleskin:

Training wheels was there before and after everyone and got in 15 miles at around a 10 minute pace. TW did 15 miles just because he wanted to, impressive. This was the last run Snowden will have at the Creek before he moves and a dozen men showed up to say farewell. We also agreed to go up to Columbia and crash one of his workouts sometime. Keep in touch Snowden, see you in March.