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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

LEGO My Eggo

  • When: 20190806
  • QIC: Sugar Mountain
  • The PAX: Fish and Chips, Double Trouble, Streaker, Waldo, Swinger, Mayhem, Prius (Respect), Yo Adrian (Respect), EZ-In, Chowda, Sugar Mountain,


2019-08-29 by Sugar Mountain Leave a Comment

Weather 78 deg and humid as shit!!!

FNG None:

COP: TTT x 10 IC, Don Quixote x 10 IC, LBAC x 10 each way, Mountain Climbers x 10 IC.

 

The Thing

YHC has a box with LEGOs numbered 1 – 25. Pax was instructed that the larger peace’s had the larger numbers.  Pax would chose an exercise and then pick a LEGO peace. All PAX would do the exercises with what ever number was on the LEGO.

Work was put in and was not easy!!

 

Numberarama

Namarame

BOM

Devo: Dont be a dick!!

 

 

Filed Under: Bedrock Tagged With: Chowda, Double Trouble, EZ-In, Fish and Chips, Mayhem, Prius (Respect), Streaker, Sugar Mountain, Swinger, Waldo, Yo Adrian (Respect)

The Ditch 06/08/2019

  • When: 20190608
  • QIC: Bedpan
  • The PAX: Suds, Redo, Training Wheels, Prius (Respect), Yo Adrian (Respect), Prayer Request, Bedpan


2019-06-08 by Bedpan Leave a Comment

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.

Filed Under: The Ditch, Uncategorized Tagged With: #f3counts, Bedpan, Prayer Request, Prius (Respect), Redo, Suds, training wheels, Yo Adrian (Respect)

Your Mother Didn’t Love You as a Child

  • When: 20190430
  • QIC: Wreck-It Ralph
  • The PAX: Easy- In, Waldo, Popeye, Streaker, Splinter, Loose Nuts, Sakrete, Swinger, Joystick, Yo Adrian (R), Chum, Flanders, Mayhem


2019-04-30 by Wreck-It Ralph Leave a Comment

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

Conditions: Mid 60’s beautiful. 

FNGs: None

COP:  

TTT IC x9

LBAC Forward- x11

            Reverse- x 13

 

The Thang:

YHC had a birthday Q all planned out. Our AO Q has a disdain for random odd numbers, and I thought I’d help with a little immersion therapy. 

PAX drew exercises from the 2.0’s Gecko Easter Basket, and I used a random number generator from 0-30 until it hit an odd number. 

Exercises included:

Bird Dog

Squat Thrusters

Waterfall Plank

Overhead Press

Flutter Kick

Dammits (Lots and lots of dammits)

Curls

LBACs

Jailbreak (#of ‘reps’ x10m) (To the playground and back)

Sumo Squats

Triceps Extensions

World War I Sit-ups (with a block) 

Mary: Happy Birthday Pickle Pounders, with eye contact. 

Numberama: 14

Namerama: Easy- In, Waldo, Popeye, Streaker, Splinter, Loose Nuts, Sakrete, Swinger, Joystick, Yo Adrian (R), Chum, Flanders, Mayhem 

Pledge and COT

Announcements: Father’s Day Convergence- Details to come, GORUCK Charleston HTL this weekend. 

Devo: none. 

Moleskin:  It was awesome to lead these guys this morning. The randomness of the numbers really gets to you after a while, especially when you don’t share the number of reps with the PAX before you begin. Chum kept requesting some Mary, so with some quick thinking, it turned into singing happy birthday while doing pickle pounders in rhythm. Certainly the most interesting way its’ been sung to me. 

Filed Under: Bedrock Tagged With: Chum, Easy In, Flanders, Joystick, Loose Nuts, Mayhem, Popeye, Sakrete, Splinter, Streaker, Swinger, Waldo, Wreck-It Ralph, Yo Adrian (Respect)

Olaf’s 1st SCS/BC/3rd F Triathlon

  • When: 20190309
  • QIC: Olaf
  • The PAX: Chowda, Bubble Head, Friar Tuck, Yo Adrian, Prius, Beanie Baby, Sakrete, Prayer Request


2019-03-11 by Olaf Leave a Comment

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

Conditions: Mid-50s

FNGs: None

SCS: 2 for a 3.5 mile run

COP:  SSH (IC) x15, Terrible Ts (IC) x10, TTT (IC) x10, LBAC OYO – Forwards and backwards/big and small

The Thang:

In honor of Redo, Futurama and Too Much completing the Parris Island Sprint Triathlon, YHC organized his own SCS/BC/3rd F triathlon.  Final Results as follows:

  • Event #1: SCS – 3.5 mile run
    • Participants – YHC and Chowdah
  • Event #2: BC
    • Participants – YHC, Bubble Head, Friar Tuck, Yo Adrian, Prius, Beanie Baby, Sakrete, Prayer Request
    • Event Details – One Round of 4-Corners; Curls 4 the Girls, Box Cutters, Tricep Extensions, and 4-Count Lunges.  The transition was 11s… So 1 curl, walk to corner 2, 10 box cutters, return to corner 1, 9 box cutters…  Rinse and repeat until return to corner 1. It took the entire time (plus a couple of minutes).
  • Event #3: 3rd F
    • Participants – YHC, Beanie Babie, Bubble Head
    • Event Details – First Quadrant of Preparedness – Get Right: The Pursuit of Proper Personal Alignment
      • A man must get right before he can do anything else
      • An unfit man is a slave to his lack of self-control
      • To be able to help others, a man must help himself first

Mary: No Time

Numberama: 9 pax with 13 posts: Event 1 – 2, Event 2 – 8, Event 3 – 3

Namerama: Chowdah, Bubble Head (R), Friar Tuck, Yo Adrian (R), Prius (R), Beanie Baby, Sakrete, Prayer Request, Olaf

Pledge and COT

Announcements: P200 volunteers, see Major Dad.  Prayers for Splinter’s M. Undiagnosed stomach issues

Devo: Remember the small stuff.  The small things prepare you for the big stuff. You can’t decide to run a marathon without having to prepare by doing smaller runs.

Moleskin:   YHC was the only participant in all 3 events, but was happy that Chowdah was able to join him for the miles as he would have done it all alone and probably slacked off…  hopefully the next SCS/BC/3rd F triathlon will have a bigger turnout

Filed Under: The Ditch Tagged With: Beanie Baby, BUBBLE HEAD (R), Chowdah, Friar Tuck, Olaf, Prayer Request, Prius (Respect), Sakrete, Yo Adrian (Respect)

It’s Mating Season. Nows the time to get ready!!

  • When: 20190207
  • QIC: Sugar Mountain
  • The PAX: Sakrete, Boa, Streaker, Splinter, Sandy, Flanders, Show Me, Yo Adrian, Easy In, Benefits


2019-02-21 by Sugar Mountain Leave a Comment

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather Mid 40’s

FNG: 1 Snooki

COP 

TTT x 10 IC

Don Quixote x 10 IC

Mountain Climbers x 20 IC

SSHx 20 IC

LBAC OYO 

Indian run long way to ball field

The Thing (4 corners from Hell) Partner up with someone your own size 

Round 1 

Corner 1 10 partner get ups 

Move to other corner by hog humpers into a burpee

Corner 2 20 WW1 sit ups

Lunge Walk

Corner 3 30 Fluter Kicks 

Hog Humpers into a burpee 

Corner 4 40 Monkey Humpers

Lunge Walk

Round 2

C 1 10 Diamond Murkins

Backwards lunge walks

C2 20 Out Wide Murkins

Partner Carrie

C3 30 Hand Release Murkins

Backwards lunge walks

C4 40 Standard Murkins 

Partner Carrie

Mary

X and O to Roxann

LBC’s to Down

Announcements

Pledge

BOM

Filed Under: Bedrock Tagged With: Benefits, Boa, Easy In, Flanders, Sakrete, Sandy, Show Me, Splinter, Streaker, Sugar Mountain, Yo Adrian (Respect)

Igloo

  • When: 20190131
  • QIC: Igloo
  • The PAX: Yo Adrian (Respect), Sandy, Prius (Respect)


2019-02-04 by Cisco Leave a Comment

Intro:

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

Weather Conditions:

Cold.

FNGs:

None

COP/Warm up:

  • N/A

The Thang:

  • (5 Burpbees + 10 Jumping Jacks + 15 Air Squats + 200m run) x 7
  • (30 second low wall squat, 30 second medium wall squat) x 3

Mary:

  • N/A

COT:

Pledge

Devo:

 

Moleskin:

 

 

Filed Under: The Jones Tagged With: #f3counts, Igloo, Prius (Respect), Sandy, Yo Adrian (Respect)

Jones’n For a Q

  • When: 20190119
  • QIC: Yo Adrian
  • The PAX: Yo Adrian, Prius, Sandy, Houdini, Splinter


2019-01-19 by Splinter Leave a Comment

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

Conditions:  54 degrees

FNGs:  None

COP:  

Figure out a work out on the fly

The Thang: 

Ladder style:

5 Burpees

10 Carolina Dry Docks

15 Dips

20 Squats

25 LBCs

30 Flutter Kicks IC

Stations were spaced evenly around the track and started with Burpees and each station added A new exercise until you reached the top and climbed back down with a run between each station.

Mary:  25-American Hammer, 25-WWI Sit-Ups, 10-“Whatever’s”…something YHC made up on the fly.

Numberama, Namerama, Announcements, Pledge, COT

Afterwards we hit up Hello Deli for some quality 2nd F over breakfast, then YHC and Splinter met up with Show Me for chest and shoulder day at Gold’s Gym! Strong work this morning Gents!!

Filed Under: Uncategorized Tagged With: Houdini, Prius (Respect), Sandy, Splinter, Yo Adrian (Respect)

BedRock, Paper, Scissors.

  • When: 20190108
  • QIC: Sugar Mountain
  • The PAX: Defibrillate, Fish & Chips, Waldo, Yo Adrian, Prius, Easy In, Boa, FNG (Sandy)


2019-01-14 by Sugar Mountain Leave a Comment

Disclmer: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 53 and muggy

FNG: 1 Gene Potes (Sandy)

COP

TTT x 10 IC

Don Quixote x 10 IC

Smurf Jacks no arms x 10 IC

Mountain Climbers x 10 IC

LBAC x 10 each way IC

The Thing Pair Up with a battle buddy

Rock Paper Scissors Three Rounds

AMRAP 

Round 1  

Curls for the girls 

Round 2 

Over the head block Hold

Round 3 

Block Press

Round 4

Lown mowers

Mary

Low Plank

X and O

Low Plank

Snow Angle 

Announcements

Pledge

BOM

Filed Under: Bedrock Tagged With: Boa, Defib, Easy In, Fish N Chips, Prius, Sugar Mountain, Waldo, Yo Adrian (Respect)

Another Brick In The Wall

  • When: 20181027
  • QIC: LottaLove
  • The PAX: Prius, Yo-Adrian, Houdini


2018-10-27 by LottaLove Leave a Comment

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

Conditions: Cool

FNGs: none

Warm Up
  • TTT x 10 IC
  • LBAC x 15 IC (forward and backwards)
  • SSH x 20
  • 1 Lap
The Thang
Three sets of three exercises (working different muscle groups each) followed by a lap around the track.  Repeat until the hour is up.  The last set was focused on core strength.
  • I-Y-T* x 30 total OQ
  • Merkins x 10 OQ
  • Monkey Hummers x 10 IC
  • 1 Lap
  • Chest Flys x 30 OQ (using bricks as weights and laying with shoulders on cinder block – Thanks Yo Adrian for the tip!)
  • Tricep Extensions x 10 OQ
  • Mountain Climber x 10 OQ
  • 1 Lap
  • Curls for the Girls x 10 IC
  • Good Morning with Block x 20 OQ
  • Box Jumps x 10 OQ
  • 1 Lap

Mary:

  • LBC x 20 IC
  • Flutter Kicks With Block x 20 IC
  • American Hammer with Block x 10 IC
  • 1 Lap
*I-Y-T is where you take to bricks in each hand and with straight arms lift them in front (I) lift at a 45 degree angle from your chest (Y) lift to the side (T).  10 each for a total of 30 (Thanks again – Yo Adrian)
Numberama: 4
Namerama: Prius, Yo-Adrian, Houdini,  LottaLove
Pledge and COT
Devo: Seeing others as a reflection of yourself

​Moleskin:  One of the PAX had some trouble with his rotator cuff and I wanted to help strengthen that.  Originally I wanted to do “Birds” where you lift the two bricks to from and to the side and Yo Adrian Suggested I-Y-T’s so I incorporated those instead.  I knew everyone’s core was ok so I made the last set (Mary) extra tough!

Filed Under: The Jones Tagged With: Houdini, Lotta Love, Prius (Respect), Yo Adrian (Respect)

Cheetah’s Fun Deck of Cards

  • When: 20180405
  • QIC: Cheetah
  • The PAX: Blackout, Chum, Cheech, Sakrete, Bob The Builder (Respect), Yo Adrian (Respect), Prius (Respect)


2018-04-05 by Cheetah Leave a Comment

Intro: As the clock got closer to 9PM, YHC wondered if anyone was going to claim Bedrock’s Q. I asked Defib and he said no one had it, and he was going to be DR. So for the 5th, and maybeee the final time this week, Cheetah took the Q.

Weather: 40s-lows 50s. Bob The Builder wasn’t happy about it.

FNGs: None

COP:

  • SSH x15 IC
  • LBAC Forwards x15 IC
  • Don Quixote x10 IC

Grab a Block and return to flag.

THANG:

Deck of Cards. 2-10 are their values for reps. Face Cards are 10 reps. Ace is 15. And have two jokers.

Hearts: Derkins on the block

Diamonds: Glockies

Clubs: Iron Crosses

Spades: Monkey Jumpers (do a 4 count Monkey Humper, then do a jump)  Sorry Splinter, the Ace of Spades was avoided, and they woulda been extra fun to do.

Jokers-Gave PAX a choice. They can either Bear Crawl or Lunge Walk around the circle. If the second joker is drawn, you have to do the reverse of that exercise (which it was 😈)

Stow Blocks when the time got close to 5:45.

The Deck was not finished, and the cards were put away before I could mark or count how many cards remained.

Numberama: 8

Namerama: Cheetah, Blackout, Chum, Cheech, Sakrete, Bob The Builder (Respect), Yo Adrian (Respect), Prius (Respect)

Pledge Prayer Announcements

Moleskin: Monkey Jumpers and Glockies came in droves at times. And both sucked a lot. Sakrete said he’s takin me to Vegas cause of it. The Deck may not have been finished, but the PAX got what the came for. Except for Chum, he didn’t get his shoulder workout in. I did offer him 7 laps of Bear Crawls which he quickly declined. His loss.

Filed Under: Bedrock Tagged With: #f3counts, Blackout, Bob The Builder (Respect), Cheech, Cheetah, Chum, Prius (Respect), Sakrete, Yo Adrian (Respect)

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