Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Bankhead: The November running of The Hero

  • When: 20181127
  • QIC: Flo
  • The PAX: Smokey, Goose (R), Sugar Mountain, High Stick, Sakrete, Suds, Milton, Adjustment (R), Fanny Pack


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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: 36 degrees

FNGs: None

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we honored Smokey’s friend, Jonathan Bankhead.

Jonathan played basketball at Presbyterian College and had offers to play college tennis as well. He is now married with two boys and a girl. Four months ago he was getting faint and began vomiting for no apparent reason. He was soon diagnosed with Glioblastoma (brain cancer). He had 95% removed and is now undergoing chemo and radiation. He gives 100% in everything he does – golf, friends and family.

The Hero Workout:

– 20 Curls for the Girls

– 20 Overhead Presses

– 20 Tricep Dips

– 20 Step-Ups

– .30 Mile Run

AMRAP

Results:

Fanny Pack: 6

High Stick:  5

Sugar Mountain:  6

Suds:  5

Smokey:  6

Adjustment:  5

Milton:  6.1

Goose w/a ruck:  5

Flo: 6

Sakrete:  5

Numberama, Namerama, Announcements, Pledge, COT

Devo:  A reminder to live life to its fullest and not to take a day for granted. Like Jonathan Bankhead, do everything to the fullest. The Bible tells us to do everything as if doing it for the Lord not for men.

Moleskin:  Solid numbers put up by the PAX today and a great hero to honor. Thanks Smokey!

 

Miles, Coffee and Donuts

  • When: 20181125
  • QIC: Sakrete
  • The PAX: Repo, Recount, Space Cowboy, Shrute, Candy Striper, Peg, Pretzel, City Slicker, Snowden, Splinter, Waldo, Professor (R), The Colonel (R), Wee Woo, Floppy


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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: Truck thermometer read 47° and clear

FNGs: None

COP:  YHC came in on two wheels at 458 and the stretching had already began and was finishing up.  At 501 the disclaimer of “Get your miles and DO NOT DIE” was given.  Everyone stepped off.  As YHC was pulling out to go pick up some donuts, Recount came in horn blowing on two wheels.  He executed his better on account of doing it in a mini van.  The donuts were set out on table and the coffee drinking and conversation commenced.

The Thang:

Runners today.  Didn’t see any ruckers or riders.

Mary: She wasn’t working today

Numberama: 14

Namerama: Sakrete, Recount, Space Cowboy, Shrute, Candy Striper, Peg, Pretzel, City Slicker, Snowden, Splinter, Waldo, Professor (R), The Colonel (R), Wee Woo, Repo

Pledge and COT

Announcements: replace with announcements

Devo: Continue to be thankful for what you have as we head into the Christmas season.  Don’t send your family into debt to buy gifts from friends and family

Moleskin:   As halftime of the SCAR/Clemson game rolled around we still didn’t have a Q for The Creamer this morning.  YHC was planning on attending but just for coffee.  To my knowledge, The Creamer has never been Qed by someone who was just there for coffee.  YHC wanted everyone to realize the multiple options we have here at The Creamer.  Lead by example.

Potluck Coupons @ The JONES

  • When: 20181120
  • QIC: Bedpan
  • The PAX: Sakrete, Defib, Hard Drive, Suave, Houdini


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Intro: YHC was told this morning by Luigi he was not going to make it to the workout due to his baby keeping him up all night and he would leave the Jones’ shed key for the coupons on his front porch.  Unfortunately YHC was unsuccessful in finding the key and had to make it to the Jones on time at 0600.  Luckily enough Defib showed up with enough coupons to make the workout a successful one.  Similar to potluck during thanksgiving.

Conditions: mid 50s, ground was damp, dark, cloudy

Shortcake Special (Before the BC): Sakrete DD, Defib DD

Ruckers: none but we used rucks and steel plates as coupons. 40lb sandbag, Ruck w/ 25lb plate, 25lb circle plate, 60lb sandbag, ruck w/ 32lb plate and a beast block (from the Ditch).

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 x10 IC

Manatees x7 IC

LBAC x15 IC

The Thang: 
notice the acronym

Tricep Extesions w/coupon x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Hand Release Merkans x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

American Hammer x10 IC

  • Cusack w/coupon 20 Steps down the football field OQ

Nolan Ryans x10 IC (each side)

  • Cusack w/coupon 20 Steps down the football field OQ

Kettle Bell Swings w/coupon x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Squats w/coupon x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Genuines w/coupon IC

  • Cusack w/coupon 20 Steps down the football field OQ

Irkans (incline merkans) x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

V-ups (similar to iron crosses) x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Iron Crosses x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Not so Lazy Boys x10 OQ (on your 6, sit up right, lean back in your Lazy Boy recliner without falling down and sit up [that’s 1 rep]

  • Cusack w/coupon 20 Steps down the football field OQ

Glockees w/coupon x10 IC

  • Cusack w/coupon 20 Steps down the football field OQ

 

Bear Crawl Suicides:

  • Bear Crawl 15 yards & back, 10 yards & back, 5 yards & back
  • Bear Crawl 10 yards & back, 5 yards & back
  • Bear Crawl 5 yards & back

Half Indian Run/Half mosey around the track:

  • Stopped midway to complete 3 Sets of Climate Change
  • Hold the Al Gore position till the Q says Climate Change…then complete 5 burpees OYO, then immediately go back to the Al Gore position [that is 1 set of Climate Change]

stow the coupons in Defib’s car

Recover recover

6 Minutes of Mary: 
no time

Numberama: 
6

Namearama:
Bedpan, Sakrete, Defib, Hard Drive, Suave, Houdini

Announcements:
Turkey Bowl at Gahagan starting at 0700 Thursday, Christmas party 12/13, Christmas parade 12/09, Splinter is hosting a thanksgiving dinner around 11 oclock Thursday.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Try not to overstress yourself during this Holiday season and ultimately lose the spirit.  Appreciate the time with your family.  Sakrete added…do not cause your family to go into debt when buying gifts.

Moleskin:
Got a taste of potluck/thanksgiving with coupons at the Jones.  Resulted in a great workout and everyone enjoyed it.  Always a good time at the Jones.

Pushing Logs

  • When: 20181108
  • QIC: Stalker
  • The PAX: High Stick, Good Times, Muscadine, Sakrete, Fanny Pack, Milton, Pretzel, Peg, Matlock, Adjustment (respect), Smokey, Bedpan, Grasshopper, Beewax, Space Cowboy, Schrute, Chowdah


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Intro: 19 men showed-up and answered the call to better themselves at a Seismic BC. Unfortunately, only 18 men got past, “Good morning. Is anyone here for the first time?” By that time, Cannoli was leaving skid marks in the parking lot, and probably in his shorts, trying to get back home for a poo emergency. While Cannoli was pushing logs, the remaining 18 men got a good shoulder workout by, well, pushing logs.

Disclaimer: Given.

Warmup:  LBAC’s, overhead claps, tempo squats, monkey humpers, TTT

Thang: Grab a partner and grab a log for some 11’s: OHP (4-ct) and log situps, with bear crawl log rolls in between.

Rock-paper-scissors with your partner – winners mosey around the AO, losers stow logs.

Mary: YHC wanted to beta test a few new exercises:

Hand release clapper merkins (hand release merkin with a clap at the top)

Superman merkins (from Superman position, roll over, do a merkin, repeat)

Star plank (from high plank, move hands and feet out and away from your body)

Seated Freddie Mercurys (only your six makes contact with the ground)

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: “Mockers stir up a city, but wise men turn away anger.” Proverbs 29:8

IMO, the “mockers” stirring trouble today are the 10% at both extreme ends of the political spectrum. The 80% of us caught in the middle need to be “wise”, avoid the rhetoric, and calm our communities. Fanny Pack added that the definition of “wise” is knowing the right thing to do, and doing it.

So it’s Usain Bolt meets a deck of cards kind of

  • When: 20181101
  • QIC: Sakrete
  • The PAX: High Stick, Show Me, Easy In, Splinter, Penny, Fish n Chips, Defib, Yo Adrian (R), Cheetah


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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: Coolish but we warmed up quick.

FNGs: None

COP:  10 TTT IC; 10 LBAC FORWARD, 10 LBAC REVERSE, 10 OVER HEAD CLAPS ALL IC

The Thang:

Run up to entrance into park where the big baseballs are.  Circle up and number off 1-13.  YHC instructed that for the purpose of this workout the Ace would be counted as a 1.  We only had 10 guys so YHC asked for 3 volunteers to complete the 13 that we needed.  Show Me, Defib and Fish N Chips were the lucky 3.

1- Easy In

2- Splinter

3- Show Me

4- High Stick

5- Penny

6- Yo Adrian

7- Fish N Chips

8- Cheetah

9- Defib

10- Sakrete

11 (JACK)- Defib

12 (Queen)- Fish N Chips

13 (King)- Show me.

YHC drew cards from a virtual deck.  For each card drawn one PAX would run to the metal gate heading out to the entrance to Dorchester and back.  While that particular guy was running remaining PAX would do exercises until the runner returned.

Diamond- WWI SITUPS

Hearts- Merkins

Clubs- Squats

Spades- Mountain Climbers

Jokers-  EVERYONE 5 burpees sprint around circle and do 5 more burpees and sprint around circle

For example the first card drawn was the 4 of spades.  High Stick ran.  Everyone else did mountain climbers until he returned.

 

Mary: No time for that.  The large number of WWI situps we did during BC more than made up for it.

Numberama: 10

Namerama: Easy In, Splinter, Show Me, High Stick, Penny, Yo Adrian (R), Fish N Chips, Defib, Sakrete

Pledge and COT

Announcements: Ruck for Hunger 11-17.  Challenge to hit as many AOs as possible during month of November.  Ruck event next weekend that City Slicker and Magic Mike are doing.

Devo: YHC couldn’t get phone to work so Cheetah took the reigns on this one.  “Don’t be a dick”.

Moleskin:   Originally YHC had the run spot out to the light up sign beside Dorchester.  I did not realize how far it was away.  High Stick ran first and Q called an audible. Shortened the run to the gate.  The 5, 6 and 10 took forever to come around while the 9, 11, 13 and 3 were drawn frequently.  Great work guys.

LottaLove’s Bon Voyage

  • When: 20181030
  • QIC: LottaLove
  • The PAX: Houdini, Bedpan, Suave, Dorthy Mantooth, Sakrete, Cisco, 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: Cool

FNGs: none

Warm Up
  • TTT x 10 IC
  • LBAC x 15 IC (forward and backwards)
  • SSH x 20
  • 1 Lap
The Thang
Each PAX grab a block
Three sets of three exercises with a more cardio exercise for the second, followed by a lap around the track.
  • Kettle Bell Swings x 20 OQ
  • Block Hops* x 20 OQ
  • Curls for the Girls x 10 IC
  • 1 Lap

*Block hop is where you have the block off to the side laying down (the block, not the PAX) and you hop over it side to side

  • Good Morning with Block x 20 OQ
  • 8 Count Body Builder x 10 IC
  • Tricep Extensions x 10 IC
  • 1 Lap

Mary:

  • Flutter Kicks With Block x 20 IC
  • LBC x 20 IC
  • Monkey Humpers x 10 IC
  • 1 Lap

 

  • LBC x 20 IC
  • Flutter Kicks With Block x 20 IC
  • American Hammer with Block x 10 IC
  • 1 Lap
Recover Recover,
Stow Blocks (Admin task)
Numberama: 8
Namerama: Houdini, Bedpan, Suave, Dorthy Mantooth, Sakrete, Cisco, Defib, LottaLove
Pledge and COT
Devo: Bedpan: remembering to stretch as a part of fitness

 

Country Club Two Step

  • When: 20181004
  • QIC: High Stick
  • The PAX: Fish N Chips, Sakrete, Easy In, Show Me, Wreck It Ralph, Defib, Yo Adrian (Respecet), Prius (Respect), Splinter, Swinger


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YHC ran a beta test on this similar workout at Faultline over the summer while training for first GoRuck event.  It was somewhat successful but wanted to bring a little modified version for the boys at the Country Club.  Not easier, just different.

FNG: None

Disclaimer: Given

Warm-Up: 10 – TTT IC, 15 Imperial Walker IC, 15 Don Quixote IC, 15 LBAC Forward/Back IC

Thang:

The PAX would run to 5 stations on the main drag at Bedrock and complete a set of exercises.  The twist was we would not be going in order.

Station 1 (at the Flag) – 15 Runner Squats Each Leg OQ

Station 2 (at first street light on right) – 15 Overhead Press IC

Station 3 (fire hydrant) – 15 Skater Squats Each Leg OQ

Station 4 (bridge) – 15 Tricep Dips OQ

Station 5 (wall at entrance) – 15 Step Ups each leg OYO

Order went – 2, 1, 3, 2, 4, 3, 5, 4, 5, 3, 4, 2, 3, 1, 2

Mary: 15 WWI Situps OQ, 15 American Hammer IC

Numberama, Namearama, Pledge, Prayer

Devo:

This is what I have observed to be good; that it is appropriate for a person to eat, to drink, and to find satisfaction in their toilsome labor under the sun during the few days of life God has given them – for this is their lot.  Ecclesiastes 5:18

Men become wise in spirit when we stop focusing on what we do for a living and start focusing on why we do…anything.

Foulest smelling dumpster ever

  • When: 20181025
  • QIC: Sakrete
  • The PAX: Yo Adrian (R), Prius (R), Waldo, Defib, Fish N Chips, Splinter


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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 and a little breezy

FNGs: None

COP:  LBAC forward and backward  OYO

15 TTT IC

The Thang:

Starting by explaining we would move as one.  No leader and no six.  If anyone dropped back call to group and we would slow to his pace.  Mosey to front entrance.  Stop.  10 squats on Q.  Mosey out to Dorchester Rd and take a right towards Harris Teeter.  Stop just before church.  15 merkins on Q.  Mosey to entrance of Marshall’s parking lot.  20 calf raises on Q.  Jailbreak to end of parking lot closest to Fort Dorchester Elementary.  25 squats on Q.  Mosey behind stores to next exit from parking lot.  (Exit behind Marcos) 15 merkins on Q.  Mosey out to Wescott Blvd.  Using light poles in median walk one pole jog two poles and sprint one pole.  After first sprint do one burpee.  After second sprint two burpees.  After third sprint 3 burpees.  At this point we turner around and started heading back.  After 4 sprint 4 burpees and after 5th sprint 5 burpees.  Walk to entrance by Top Dawg.  Mosey on sidewalk in front of all stores stopping at Harris Teeter.  15 merkins on Q.   Mosey to curb heading out of parking lot.  20 calf raises on Q.  Leave parking lot and head back towards Bedrock making 2 more stops.  Construction entrance between church and Bedrock.  20 squats on Q and lastly inside park at baseballs for 15 merkins on Q.

Mary:  20 WWI sit ups

Numberama: 7

Namerama: Prius (R), Yo Adrian (R),  Waldo, Splinter, Fish n Chips, Sakrete

Pledge and COT

Announcements:  Hot Tub still taking shoes until end of month.

Devo:   

I Have Given

Then God said, “Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food.” (NLT) ( Genesis 1:29 )

 

We are blessed with a God who provided for us from the very beginning. He still does today, when we have food in our cupboard. However, not everyone receives the same blessings you and I have. Let’s share our blessings with others and provide for others as God has done for us. God sees this and brings you flowers every spring.

Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=i2l9lH6vCl

 

Moleskin:   On Wednesday YHC saw that our buddy Jingles, the OG of F3 Summerville, was making his return to the center of the circle on Thursday, after his Ironman training took him away for a while.  YHC dropped an HC.  20 minutes later a text from Defib, Bedrocks fearless leader, came through telling YHC he appreciated me picking up Q at Bedrock for Thursday.  First off that dude is the nicest guy ever.  Like has he ever made anyone mad?  YHC went back to Jingles pre blast and un-HC.  Have to actually be at Bedrock to Q.  Now to figure out what we would do.  Knew I needed to get some miles in and didn’t want to run before.  Perfect I’ll make the PAX run with me.  We covered 3.3 miles during the BC and did a variety of PT.  When we ran behind the stores we smelled the most foul smelling dumpster ever.  Like if there was a championship for smelliest things, this dumpster would be a sure bet for winner.   On our route back to Bedrock we avoided the back side of stores and decided to run in front instead.  We passed 5 guys Burgers and fries but no sign of KY.  It seems that guy is actually gone now.  Great work guys and thanks for letting me lead.  Defib, good call on that reminder bro!

Stalker says he likes to see his name in backblast so here is your shout out!

Many Thanks to the Brotherhood of F3 (Tsunami Convergence)

  • When: 20181020
  • QIC: Sugar Mountain
  • The PAX: Major Dad, Flo, Recount, Hanging Chad, Bob The Builder (R), Grasshopper, Wiper, Redo, Luigi, Lotta Love, Speedo, High Stick, Sakrete, Pretzel,


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F3 Tsunami Convergence 

Weather: Nice 67 Deg

Warm Ups:

6 links Freestyle

Pre Work

2 links motor boats

2 links Catch Ups

2 links Fist Pounders

2 links Beer can holders

2 links Nothing but tips

The Thing 

Dora divide into teams of 2

One man do said exercises and the other do 2 links freestyle

100 wall push ups 50 each 

200 flutter kicks 100 each 

300 nipple pullers 150 each

As far as you can get x 6 times

Pool up downs start with 1 and work our way up to 5

Tread water for 5 minutes

Cool down 6 links 

Numberama

Namarama

Pledge

BOM

Cofferama followed

Makin’ a run to the Teeter

  • When: 20181018
  • QIC: Pretzel
  • The PAX: Defib, Wreck-it Ralph, Prius, Sakrete, Splinter, Ma Bell, Stalker, Waldo, Fish & Chips, High Stick, Prtetzel, Yo Adrian, City Slicker, Swinger, Pretzel


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I’d posted at Bedrock many times but never ventured far from the Country Club. Time to change that and get a little running in. The PAX will love it. They did. Mostly.

Iron Maiden ran to the hills. We ran to the Teeter.

Conditions: Pretty doggone nice.

COP

SSH x2 IC

The Thang

Run out of the Park and up Dorchester, stopping a couple of times for some exercises of a certain type and number. Once at the Teeter around the side parking lot, then ran it again from slowest to fastest, with the very fastest man among us (Swinger) sending us off in 3-second intervals. We then partnered up for a Dora before making our return to the AO. Again we stopped for some additional PT along the way. Return in time for a touch of Mary.

Pledge/COT/BOM