Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

IS THAT WHY YOU A HOLES CALL THIS PLACE THE DITCH

  • When: 20190119
  • QIC: Sakrete
  • The PAX: Bed Pan, Friar Tuck, Stringbean, Harbaugh (R), Prayer Request, Wreck It Ralph, Benefits, TKO, WEEWOO, BEANIE BABY, SAKRETE


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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: Upper 50’s and clear 

FNGs: 1.  BRUIN ROBINSON now known as Beanie Baby

COP:  15 TTT IC, *HOLD ARMS UP UNTIL INSTRUCTED TO PUT DOWN* 15 LBAC FORWARD IC, 15 LBAC REVERSE IC, 15 T CLAPS IC, 15 MORACCAN NIGHT CLUB IC *DROP ARMS*

The Thang:

YHC had placed a cone on each side of the parking lot about at the half way point.  Starting point would be on the right side of parking lot (if looking at the road from the flag).  JAIL BREAK TO CONE.  5 hand release merkins and 5 WWI sit ups.  Mosey from cone to road and then to opposite side of parking lot.  At entrance to  parking lot 5 hand release merkins and 5 WWI sit ups.  JAIL BREAK TO OTHER CONE.  5 hand release merkins and 5 WWI situps.  Mosey from cone back to starting point.  5 hand release merkins and 5 WWI situps.  Rinse and repeat for 5 total laps.  100 hand release merkins and 100 WWI situps were executed.  Once completed find 6.  

Grab a block and meet at basketball courts.  Place block about 3/4 of the way across the court and gather at wall.  11s consisting of Squats and curls for the girls.  Transition between points would be Sumo squats down to blocks and running back to wall.  All exercises done on Q.  

STOW BLOCKS 

Mary: 20 LBC ON Q, 10 AMERICAN HAMMER ON IC, 10 FLUTTER KICKS IC, 20 WWI SIT UPS ON Q

Numberama: 11

Namerama: Bed Pan, Friar Tuck, Wreck It Ralph, Benefits, Weewoo, Prayer Request, Stringbean, Harbaugh (R), FNG (BEANIE BABY), TKO, Sakrete

Pledge and COT done

Announcements: Charlie Post 5k and 15k next weekend

Devo: 

Care For These

Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you. (NLT) ( James 1:27 )

 

Religion is about loving those that God loves.  God’s heart breaks for those in distress.  Start with one! Meet the need of one person who is struggling in your community.  Practice true religion by changing one person’s world by showing them love!

Moleskin:   YHC invited several of the Summerville faithful to come to The Ditch on 1-19-19.  Two that joined me were Wreck It Ralph and Benefits.  YHC thought we were going to have to adjust the workout before it even got started.  Wreck It Ralph made his turn about 3 ft to early into the parking lot at the Casey Community Center.  Front end of his pick up went down in the ditch and I was certain he was stuck.  Next thing I hear, the engine revved up and he drove right on out.  That Nissan had a real DFQ attitude that day.  YHC went over and evaluated the damage.  Didn’t see any.  Wreck It Ralph gets out of his truck and yells “IS THAT WAY YOU A HOLES CALL THIS PLACE THIS DITCH?  *SIDE NOTE– HE DIDN’T STOP AT THE LETTER A.  I said “did you damage anything?”  He said “I don’t know lets roll”.  Roll we did!!  When we headed over to the block pile no one could figure out the gate code.  I looked around and noticed that YHC was not about to squeeze through the hole in the gate.  Bed Pan was there.  He is small.  He got our blocks for us.  Thanks for your effort Bed Pan.  When stowing blocks Weewoo was able to get into the cage which I think was a welcome site for everyone.  I’m not sure I could have convinced Bed Pan to squeeze back in there again.  Great work by everyone!!  Thanks for allowing me to lead!! 

Bedpan! Here’s a Ruck and some Sandbags!

  • When: 20181119
  • QIC: Defib
  • The PAX: Bedpan, Wreck It Ralph, Gruber, 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: Upper 50s and wet from the nights’ rain

FNGs: No FNGs

Disclaimer: Given

COP:

Squats 10 IC

Don Quixote’s 10 IC

LBAC Forward 10 IC & back 10 IC

Shoulder Taps 10 IC

The Thang:

Three sandbags: 40#, 60#, 80# lay on the ground before the PAX. Their objective: pick up those sandbags, ruck some distance, put them down and do exercises. Then rinse and repeat!
Exercises:
8 count body builders 10 IC
Lunges 10 IC
Curls for the girls 10 on Q
Overhead press 10 on Q

It was up to the PAX who would carry which sandbag after each stop’s exercises were completed. The pace and distance rucked was dictated by the PAX carrying the 80# sandbag. That PAX was instructed to ruck as far as they could go, but stop at 100 paces if they get that far.

We made it 4 stops, then rucked back with the coupons without exercise stops.

Mary: 

LBCs 25 IC

Iron cross 25 on Q

Flutter Kicks 25 IC

Numberama: 4

Namerama, Pledge: Done

Announcements:

Thanksgiving convergence 7am Gahagan Park fields with football to follow ~8ish

Thanksgiving lunch st Splinter’s. Let him know if you’re going!

Christmas parade 12/9/18 Q’s: Saget and Mack

Christmas party 12/13/18

Prayers and BOM : 

Prayers for Belator!

Prayers for everyone to have a great Thanksgiving and safe travels

Prayers for Wreck It Ralph’s shoulder

Prayers for Weewoo’s Nephew and his upcoming surgery. Prayers for that whole family

Devo:

Find the beauty in Life. It’s easy to get caught up in the stresses of life. Purposefully look for and appreciate the beautiful and wonderful things in our life; no matter how small.

Moleskin:  

It was Bedpan’s Rucking and Magnitude debut! I took the Q after he messaged me about posting. Rucking some distance under the weight of sandbags and doing some PT with a ruck seemed like a good way to introduce him to this wonderful world of Rucking 🙃. #goodtimes

 

Wreck It Ralph’s Reign of Terror

  • When: 20181015
  • QIC: Wreck It Ralph (Co-Q Defib)
  • The PAX: Defib and Wreck It Ralph


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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: 60 something. It was nice out 👌

FNGs: None

Disclaimer: Push yourself, don’t hurt yourself

COP: 
LBAC Forward 10 IC

LBAC Reverse 10 IC

Don Quixotes 5 IC

The Thang:

Cusack rucks from the yield sign to the hydrant (~200 yds). If you drop the ruck you stop. Walk the whole distance with ruck overhead. 

From hydrant to palm trees, “without straps”- PAX choice. 

At the palms:

Alternating bear crawls and lunge walks. 

Mosey around the circle to stretch back out. 

At the palms. Climb the ladder. Ruck swings (1 at the first palm, 2 at the 2nd palm, etc up to 13 at the 13th palm) with Cusack lunge walks between the palms. 

Mosey back to the start point. 

Mary: 

20x Curls for the girls on Q

25x flutter kicks I/C

15x WW1 sit-ups on Q

Numberama: 2

Pledge: Done

Announcements: Hot Tub is still collecting shoes this month

Prayers and BOM : 

Prayers for health and well being for Defib’s grandparents and for his old roommate Pat Ward

Devo:

Workout: “Simple but not easy”

Focus on form

Moleskin:  

Wreck It Ralph is the real deal Q Holyfield! This BC was great. It would have plenty suckfilled without a Ruck!

 

Simple Ain’t Always Easy

  • When: 20180920
  • QIC: Greenbags
  • The PAX: Sakrete, Prius, Yo Adrian, Chilly Willy, Defib, High Stick, Swiper, Splinter, Wreck It Ralph, Easy In, Waldo, ItGonBFun, Show Me, Swinger, Kenny G, Greenbags


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: 70’s – non factor

FNGs: None

COP:

  • Burpees – 10x’s IC
  • Squats – 10x’s OQ
  • 1 Arm LBAC (hold out 8lb staff with one arm) – 20x’s IC (both arms)
  • Merkins – 10x’s IC

The Thang:

Simple. Each Pax member grabbed a 5 foot 8lb staff and executed 4 basic exercises for 35 Minutes.

  • 2 Minute Run
  • 10x’s Burpees OYO
  • 10x’s Squats (cusak staff) OQ
  • 10x’s WWI Situps (with staff) OQ

Mary: Done during BC

Numberama: 16

Namerama: Sakrete, Prius, Yo Adrian, Chilly Willy, Defib, High Stick, Swiper, Splinter, Wreck It Ralph, Easy In, Waldo, ItGonBFun, Show Me, Swinger, Kenny G, Greenbags

Pledge and COT – Done

Announcements: Done

Devo: Life can get complicated if we let it. Keep it simple.

Moleskin:  Keeping a BC simple doesn’t mean it won’t be challenging. See “Murph”.

 

It’s Not a Myth, It’s Science



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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: 70 something, some rain… and there was lightning

FNGs: None

Disclaimer: Lightning happened before the opportunity to say it

The Thang:

YHC had a deck of cards Q planned for today, but at 05:00 lightning streaked across the sky. BC was cancelled 😔

Mary: ⛈

Numberama: 6

Namerama: Chilly Willy, Waldo, Wreck It Ralph, Itgonbfun, Sakrete, Defib

Pledge: ⛈

Announcements: ⛈

Prayers and BOM : ⛈

Devo: ⛈

Moleskin:  ⛈

Before starttime, A rumble of thunder was heard many seconds after some distant lightning struck.

Sakrete: “Well that lightning was far away… if you believe that myth.”

Defib:”What?? That’s not a myth, That’s Physics!”

It was still good to see the guys this AM. Next time Brothers, Next time. 👊

It’s Not a Myth, It’s Science

  • When: 20180724
  • QIC: Defib
  • The PAX: Show Me, Easy In, No Shoes, Waldo, Swinger, Splinter, Defib


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: 70 something, some rain… and there was lightning

FNGs: None

Disclaimer: Lightning happened before the opportunity to say it

The Thang:

YHC had a deck of cards Q planned for today, but at 05:00 light streaked across the sky. BC was cancelled 😔

Mary: ⛈

Numberama: 6

Namerama, Pledge: ⛈

Announcements: ⛈

Prayers and BOM : ⛈

Devo: ⛈

Moleskin:  ⛈

Before starttime, A rumble of thunder was heard many seconds after some distant lightning struck.

Sakrete: “Well that lightning was far away… if you believe that myth.”

Defib:”What?? That’s not a myth, That’s Physics!”

It was still good to see the guys this AM. Next time Brothers, Next time. 👊

 

The Tunes Came to Magnitude

  • When: 20180910
  • QIC: KY
  • The PAX: Wreck it Wralph, Reynolds, Cheetah, Swiper, Gruber, Belator, Defib, Chowdah, City Slicker


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

Introduction: YHC recycled a recent winkie from Tetonic.  Defib did the whole winkie with a ruck and it looked like he had too much fun, so YHC wanted to try it out with a ruck and see just how much fun it was.

This Q was YHC’s second to last Q with F3 Summerville.  It was an honor to see the men one last time.

Conditions: 75F

FNGs: Yes, 1.  Welcome Swiper

COP:

  • World’s Greatest Stretch – on Q
  • 10X Don Quixote – In Cadence

The Thang:

  • Song: Flower by Moby (3:24 long)
    • On “Sally Up”, High Push Up hold
    • On “Sally Down”, low push up hold
    • 30 of each with some long low push up holds
  • Ruck 0.25 miles
  • Song: Thunderstruck by AC/DC (4:51 long)
    • Squat hold for the duration of the song
    • On “Thunder”, squat jump (15 squat jumps performed)
    • On “Thunderstruck”, shuffle step 20yds (12’ish sprints)
  • Ruck 0.25 miles
  • Song: “The Best of You” by Foo Fighters (4:15)
    • High plank hold
    • On “Best”, do 2 ct Mountain Climber (40 burps)
    • On “You”, do a burpee (21 burpees)
  • Ruck 0.25

 

Mary:

  • Song: “In the Air Tonight” by Phil Collins (5:36)
    • Plank hold however you want (high plank, low plank, on the knees, etc), just stay in the fight!
  • Shuffle Step back to the flag

Numberama: 10

Namerama: Wreck it Wralph, Reynolds, Cheetah, Swiper, Gruber, Belator, Defib, Chowdah, City Slicker, KY

Pledge and COT

Not the Tubes Again!

  • When: 20180817
  • QIC: KY
  • The PAX: Tinker, Defib, Cheetah, City Slicker, Gruber, Dri Prime, Wreck it Wralph,


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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: 72F and clear

FNGs: None, disclaimer given

COP:

Imperial Walkers 10X In Cadence
Don Quixote 10X In Cadence
Worlds Greatest Stretch

The Thang:

Pick out slosh tube
Move out to the softball field as a group.  Carry on shoulder to get used to the movement

Instructions for the field:

Move as a group between the stations at the softball field.  
Target 3 sec reps

1st round
Home Plate: Curls for the Girls 20x On Q
Lunge walk to 1st base
1st Base: Zercher Squat 20x On Q
Cusack to 2nd Base
2nd Base: Overhead Press 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Back Squat 20x On Q
Cusack to Home Base

2nd Round
Home Plate: Tricep Press 20x On Q
Lunge walk to 1st base
1st Base: Front Squat 20x On Q
Cusack to 2nd Base
2nd Base: Up & Overs 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Lateral Raises 20x On Q
Cusack to Home Base

3rd round
Home Plate: Curls for the Girls 15x On Q

Mary: Ruck Flutter Kicks IC 40X

Numberama: 8

Namerama: Tinker, Defib, Cheetah, City Slicker, Gruber, Dri Prime, Wreck it Wralph, KY

Pledge and COT

Devo: The Slosh Tubes work some muscles that we normally don’t.  It’s easy to work the easy muscles, or our favorite muscle groups.  However, focusing in on the muscles that we don’t work is where we should focus our attention.

The same goes in life, we should focus on developing our week spots.  Don’t just focus on the things that we are good at.  When you focus on those “weak” spots, that is where true growth happens

Moleskin:   it was awesome to see all the guys out today.  The Slosh Tubes have a way of bringing even the most fit among us to our knees, so they are a great equalizer.  When we go through Q School, we’re reminded that we should develop a workout that will test both the seasoned and new.  This applies in our leadership roles as well, don’t forget to focus on the people around us that have been around for ever and are well seasoned along with the people that are new or need additional support.