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!!
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 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.
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:
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
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
Pledge
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!!
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
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool
FNGs: none
Mary:
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:
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.
Fitness. Fellowship. Faith.