Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Suffering Builds Character

  • When: 20171205
  • QIC: Stalker
  • The PAX: Stringbean, BCG, Urkel, Weewoo, Ophelia, Hacker, TKO, Saget, Redo, McFly, Wingman (respect), Jar Jar, Snyder, Short Timer (FNG)


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Intro: YHC switched it up this morning by going longer on the warmup and Q-lite on the workout, prompting Stringbean to question if this was a “welcome party.” 15 men are better through their suffering than they were at 0459. Welcome FNG Short Timer (aka Eddie Horne). Short Timer is a SSGT in the Army, who will unfortunately be reporting to a new duty station in Cleveland, OH in the next six weeks.

Disclaimer: Given.

Warmup:  TTT, imperial walker, SSH, fairy jacks, merkins, thrusters, squats, monkey humpers, calf raises, shoulder taps, crunches

Thang: Grab a block and lineup on the wall at the basketball court for a round of Usain Bolt. Count off by 3’s – the 1’s will call an upper body exercise, 2’s lower body, and 3’s core. The man calling the exercise will elect to flip a tire the length of the basketball court or run the perimeter of the court carrying both a log and a block.

The exercises were: burpees, lunge w/ block, dammits w/ block, OHP, squats w/ block, WW1 situps w/ block, curls, peoples’s chair, Freddie Mercury, tri extension, Bobby Hurleys, flutter kicks, block presses, something, something else.

Next, divide into two teams for a relay race. Team #1 will flip the tire from end to end of the court. Team #2 will run around the perimeter of the court with the log and the block. Men who are not flipping or running will assume the plank position.

Mary:  side plank pulses (think side plank pickle pounders), rocking horse LBC’s

Stow coupons.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: “I consider that our present sufferings are not worth comparing with the glory that will be rewarded in us.” Romans 8:18

In fitness, relationships, business, and our salvation, reward cannot come without suffering. You cannot have a testimony without a test. God did not promise that being a Christian would be easy – He promised that it would be worth it.

Saturday Convergence for The Guantlet at Faultline

  • When: 20170902
  • QIC: Hot Spot
  • The PAX: Goose, Stalker, Chowda, Wingman, Major Dad, Johnny 5, Minivan, Adjustment, Grits, Wee Woo, The Colonel, Sakrete, Burpee, Wambach, Cold Cut, Reynolds, Hot Spot


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CONDITIONS:  HOT AND WET

COUNT: 17 PAX

THE THANG; WARM UP LAP AROUND GAUNTLET STATIONS

THE GAUNTLET:

STATION 1 – 10 BURPEES

STATION 2 – TRIPLE 7S AT HORSESHOE PIT – 7 INCLINE, 7 DECLINE, 7 STANDARD MERKINS

STATION 3 – LUNGE WALK PARKING LOT ON WEST SIDE OF PARK

STATION 4 – TIRE FLIPS BEHIND ARMORY OUT AND BACK

STATION 5 – LOG CARRY AROUND ISLAND AND BACK

STATION 6 – CAGE WORK.  10 EACH BLOCK CURLS, BLOCK MIL. PRESS, BLOCK KETTLE BELLS

STATION 7 – BIG TIRE BOX JUMPS X20 PARKING LOT

STATION 8 – 25 FLUTTER KICKS IC – SW CORNER OF COURTS

STATION 9 – 15 BLOCK SQUATS – SE CORNER OF COURTS

STATION 10 – 50 LBC – NE SHELTER

 

RINSE AND REPEAT – AMRAP.

RETURN TO COP.

COT: COUNT, NAMORAMA, PLEDGE OF ALLEGIANCE, ANNOUNCEMENTS, BOM.

DEVO: HOT SPOT

A little labor post-Labor Day.

  • When: 20170905
  • QIC: Boucher
  • The PAX: TKO, Used To, Snowden, Wiper, Ophelia, McFly, Wee Woo, Snyder, Futurama, Stringbean, Humpday, Sticky Fingers, Honey Boo Boo, Wingman (Respect), Cowbell, Sagat, BCG, and Boucher


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Intro:  Hot & Humid.  Perfect for a Tuesday morning beatdown.

 

Disclaimer:  No FNGs so we got into it.

 

Warmup:  Side-straddle hops, Merkins, Imperial Walkers, and Squats

 

Thang:  

The PAX were divided into 6 groups of 3 PAX.  We collected coupons from the storage area and distributed them between 5 stations.  The 5 stations are listed below:

-Log Flip

-Ground 2 Overhead w/ Block

-Merkins

-Squats w/ Block

-Flutter kicks w/ Block

The 6th station was to take a lap around the tennis court.  Once the lap was complete all stations rotated to the next station.  The PAX pushed and 3 full rounds were completed.

 

Due to the fact that yesterday was a holiday and that a train passed by the AO while completing the Thang, the PAX completed 22 burpees.

 

Mary:  PAX choice.  They chose monkey humpers, LBCs, and WWI Situps

 

Pledge, Announcements, Devotion, Prayer Requests, and BOM.

 

Devo: The definition of Humility is a modest or low view of one’s own importance; freedom from pride or arrogance.  The Bible mentions humility (and other synonyms) 92 times.  Obviously, this is an important topic.  As men, we need to recognize that our gifts, talents, and skills are given to us by God.  We are responsible for giving Him the credit for these assets and ensuring we use them properly in order to grow the Kingdom of Christ.  We also need to be humble enough to recognize areas where we struggle and ask a brother for help and/or accountability.  That is difficult because as men we think we should be able to do everything on our own and that we don’t need help.  As we grow as Christians and recognize that we cannot do it all, we need to rely on Christ for intervention and to help us establish the strong relationships we desperately need.

August Swamp Fox Test

  • When: 20170831
  • QIC: McFly
  • The PAX: 16 Showed Up including 1 FNG! Recording Failed to save so doing my best but forgetting a couple... TKO, Wingman (Respect), Boucher, Futurama, BCG, Honey Boo Boo, Scarecrow, Cowbell, Hacker, Wiper, Saget, Redo, Urkel, McFly, Sticky Fingers (FNG)


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As is typical for the Ditch there were about 5 HC’s at the most and we ended up with 16!  Good Job Men!

Warm Up was simple: 15 DQH, 15 SSH, 15 TTT, 15 Imperial Walkers

The Thang:  Pax ran to grab a block and headed to the trail for the Swamp Fox.

The Swamp Fox is Simple but NOT EASY!  The first round is always done together on Q and consists of 20 burpees, 20 V-UPs and 20 Squats with blocks and a . 4 mile run. After round one it’s up to each man to finish as many rounds as possible on his own with par for the course being 5 or 100 of each exercise and a 2 mile run.  Everyone gave their best!  Almost everyone did 4+ rounds, Many did 5 + Rounds and several made it for a record breaking 6!  Unfortunately my voice recording failed to save but I remember a few so T-Claps to Bouche’ for 5.5 rounds with a 20 lb vest, Futurama for 6 rounds (I think) with a weighted vest, Saget for completing with a ruck and TKO for 6 full rounds!

Devo was about David trying to do the right thing in the wrong way.  Often we have good intentions but God has spelled out some specific instructions in the Bible that tell us how he wants things done.  Trying to do the right thing in the wrong way, even with the best of intentions, can result in disaster as we saw when King David tried to bring the Ark of the Lord back to Israel without following God’s method and a man was killed over it.  Once David recognized his mistake and went about it God’s way the Lord helped them with the task.  Similarly God has given us one way to know him.  Jesus says “I am the way, the truth and the life, no man cometh unto the father but by me.”  “He that believeth on the son hath everlasting life but he that believeth not on the son is condemned already because he hath not believed on the name of the only begotten son of God.”

Whistle Tips Whoo Whoo

  • When: 20170826
  • QIC: Futurama
  • The PAX: Wiper, Bubble Head (respect), Wee Woo, Wingman (respect), Cosine


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Weather: Muggy but not terrible

Warm Up in cadence

SSH x 20
LBAC x 20 (front and back)
Mountain Climbers x 20
Merkin x 20

Mosied on over to the block pile to grab out tokens

Jog/Run 2 lines in partners
To playground w/20 squats with block half way through.

Stations @ Playground

Swing crunch x 20
Pull ups x 10
Double step ups x 10
Merkins decline x 20
Curles with block x 20
Flutter Kicks with block 4 count x 20

Sprint from entrance to playground to first poles and back

(x2)

Run/ jog back burpees x11 half way (train)

Mary in cadence

Monkey Humpers x 15

LBC’s 4 count x 15

Count, Namorama, Pledge, Prayer
Devo – As James lays out for us in the Bible the tongue has great power to encourage and build up, but it also has great power to destroy. As the tongue and what we say is a direct reflection of our heart, it is our responsibility to show discipline in our speech and to bridle our tongues and steer our ships in a way that glorifies and reflects well for Christ.

Starfish and Logs. An effective combination.

  • When: 20170729
  • QIC: Boucher
  • The PAX: Drumstick, Wingman (Respect), Wiper, Redo, Saget, Boucher


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Intro:  Saturday workouts are great.  More time for pain!

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

Warmup:  Arm Circles, Merkins, Imperial Walkers, Squats

Thang:  Starfish 25.  Grab a battle-buddy and circle up in the middle of the field.  4 cones have been placed in a star pattern about 25 meters from the center.  Each cone represents a different exercise:  Squats, 4-count Flutter Kicks, Burpees, and Carolina Dry Docks.  The Center cone represents Merkins.  PAX will perform 1 Merkin and mosey to a perimeter cone and perform 2 reps of that exercise.  PAX will then mosey back to the center and perform 3 Merkins.  PAX will continue the pattern of moseying to a cone, perform the exercise for the number of reps they are on and then back to the center for merkins.  Pattern = 1 Merkin, 2 exercise A, 3 Merkin, 4 exercise B, 5 Merkin…… all the way to 25 Merkins.

Mosey to log pile and grab one log per team.  Each team complete 50 Ground-2-Overhead with the logs.  One PAX works at a time.

Stow logs.

Mary:  PAX Choice

Pledge, Announcements, Prayer Requests, BOM

Devo: Isaiah 2:22.  Why do we listen to the voices that surround us: tv, facebook, friends, family.  These voices are oftentimes opinions and are not based in Biblical truth.  We need to constantly seek God’s guidance for our lives.  This mean foregoing good things in order to receive God things.  Ultimately, on the day of judgement we will be accountable for how we stewarded the gifts and resources God provided us during our brief stay on earth.

The Swamp Fox

  • When: 20170727
  • QIC: McFly/Humpday
  • The PAX: Humpday, Saget, Cowbell, Boucher, Thumper, Wingman, BCG, Snowden, Redo, Wiper, Tadpole, Dutchess, Urkel


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Intro:  14 Strong showed up for the monthly run of The Swamp Fox.

 

 

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.

 

The Thang: The Swamp Fox is simple but not easy. PAX grab a block and head to the trail with the goal of at completing at least five rounds of the following: 20 Burpees, 20 V Ups, 20 Squats with a block, a .2 mile run. 

Good Work Men!

Sand Bags….oh those bags

  • When: 20170725
  • QIC: Stringbean
  • The PAX: Dutchess, Ginger, Hacker, Saget, Boucher, Urkel, McFly, Wingman, TKO, Hostess (FNG), Cowbell, Thumper, Redo, Wiper, Tadpole (FNG), Creo (visitor from Chapin), Shortcake


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Temperate 75 with 100% humidity

Disclaimer

Well Q got to the AO a little early to lay out a surprise of coupons hiding in the dark on the edge of basketball court. Had a little extra time afterwards for a 2 mile jog.

Warm Up:

30 SSH

30 LBAC

15 TTT

Instruction given for the PAX of 18 to line up on the basketball court shortest to tallest…some where confused. Then paired up working from the edge of line until down to the middle. Instructed to their starting coupon.

Coupons: 2 80lb and 1 60lb sand bag, 3 large logs and 6 blocks.

 

Exercise were performed with your partner and while one does exercise the other has to carry the coupon around the tennis court. Once both has carried that particular coupon then they rotate over to a different coupon.

50 Burpees

100 dammits

150 Merkins

200 WW1 sit ups

250 Bob Hurleys

No time for Mary this took every minute to perform.

Pledge

Prayer request

Devo – Proverbs 27:17 As iron sharpens iron one person sharpens another.

Sometimes we are the one pushing our brother in the gloom to do better and sometimes we are the ones being pushed.

Welcome 2 FNG’s Hostess and Tadpole. Tadpole actually had a buddy come from Chapin to work out with him this morning. Kind of cool to have a friend that dedicated to see you do better.

Getting Back Into the Swing of Abusing the PAX

  • When: 20170720
  • QIC: Stalker
  • The PAX: Wingman (respect), Humpday, Futurama, TKO, Ronda, BCG, Wiper, Redo, Hacker, Saget, Dutchess, Stringbean, Cowbell, Urkel


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Intro: YHC has been on a quiet hiatus, but this morning, YHC dialed-up his first Q in nearly a month. 15 PAX worked in teams, and burned-up their shoulders in the process. It’s good to be back.

Disclaimer: No FNG’s, but the disclaimer was given anyway.

Warm-up: Arm circles of all varieties (no cadence), World’s greatest stretch

The Thang: Grab a Battle Buddy, grab a block, and line up on the wall at the basketball court. The PAX will worked as a team to progress through 100 reps of a multitude of exercises. While man #1 is working, man #2 will Cussack a block across the court and back.

100 curls, 100 OHP, 100 upright rows, 100 tricep extensions, 100 merkins, 100 squats, 100 calf raises.

Next, with all of the blocks at center court, the PAX divided into two teams. From opposite ends of the court, each PAX will perform 3 burpees, then sprint to center court and move a block to his team’s side. Rinse and repeat. The team with the most blocks after 3 minutes wins.

Winners mosey back to the flag. Losers do 5 more burpees, then stow both team’s blocks.

Mary: No time for Mary.

Numberama, Namerama, Announcements, Prayer Requests:

Devo: Proverbs 20:22. Do not say, “I’ll pay you back for this wrong!” Wait for the Lord, and he will avenge you.

I hold grudges, and I am ok with that. When I am done with you, there’s no coming back. Ever. But revenge is a different animal. Many of us do not have the patience to wait for the Lord (or Karma), to get even, but if we are obedient, we will wait.

Moleskin: The theme of the workout and the devo was going to be “encouragement”. God had other plans for the devo – He knows I needed to hear Proverbs 20:22. And as it turns out, the PAX are already experts in encouragement. I heard a lot of it this morning between the PAX. Good work, men!

Off campus log circuit

  • When: 20170718
  • QIC: Humpday
  • The PAX: Wingman, Urkel, Cowbell, Dutchess, Boucher, Redo, McFly, Hacker, Wiper, Futurama, Saget, Stringbean, TKO


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It was Moist

The air was heavy with moistness and the expectations of the morning were high. YHC wanted to bring a little idea of what a GORUCK event was like as I was inspired by the Charleston GORUCK event last weekend. Nothing would be more appropriate than a laying down the wood… with logs.

Warmup: 25 side straddle hop IC, 25 merkins, 25 squats

After the warmup we went to the wall to pickup a log, even number so we crossed The Ditch and moved off campus. We passed the little playground and headed toward the Dunkin Donuts. We were to suffer as the golden cakey smell of cancer swirled in our nostrils. I meant to take pain and suffering to a whole different level, lol.

Thang: 11’s, star jumps on one side and burpees on the other. There was about 50 yards difference between the two. I heard a couple guys say this was going to be easy, but by round 3, everyone was suffering rightly. If you thought I was being too hard with the smell of fried dough, I really didn’t smell any donuts. We rounded off the end, by circling around the six and made sure we all finished strong. Grabbed up our logs, and headed back. We had one casualty, not by traffic though, I made sure everyone was being safe, there was a simple slip and fall. Hacker, many will speak of your courage and sacrifice and tell your story well. Make sure you use bactine and a clean bandage.

We dropped our logs and planked around the flags. Here I think every one of the pax was bitten at least once by the fire ants. Although they were a formidable foe, we held strong and defeated the covert enemy.

Numbers 15, very well done, Nameorama, Pledge and announcements. We are doing our monthly bread breaking at TJ’s this thursday at 6:30. I hope you all can make it.

TKO stepped up and did the devo, about giving the lord your best, and not your second best.

All around the men stood strong and got a taste of the good living log beat down. I hope we can get a few more GORUCKers in the end. Tclaps to Stringbean for representing The Ditch and standing strong for a Tough/Light over the weekend, strong example to us all brother.