Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Roxanne came to Seismic and Brought the Farmer’s Carry Dora

  • When: 20190418
  • QIC: Good Times
  • The PAX: Cannoli, Freeloader, Smokey, Milton, B-Wax, Fanny Pack, Grasshopper, Flo, Bob the Builder, Major Dad, Peg, Good Times


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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: Right around 70

FNGs: None

COP:  “Roxanne” by the Police was played.  The PAX did a burpee every time ‘Roxanne’ was said.  This amounted to 27 times.

The Thang:

Farmer’s Carry DORA
Partner up, each partner grabs a block

P1 carries both blocks around the far island in the senior center p-lot and back, while P2 is chipping away at:

100 American Hammers (2-count)

200 Merkins

300 LBCs

400 Squats

Stow blocks, grab bricks

Mosey around outer loop with bricks.  Stop at light pole shelter and lunge walk (with Lateral Arm Raise) back to stow bricks.

Mary: Superman/Banana

Numberama: 12

Namerama: Cannoli, Freeloader, Smokey, Milton, B-Wax, Fanny Pack, Grasshopper, Flo, Bob the Builder, Major Dad, Peg, Good Times

Pledge and COT

Announcements: Easter Convergence

Devo: YHC talked about what F3 has meant to me.  I had several life changes going on around a year and half ago.  I had recently given up drinking and found out we were expecting our first child.  I didn’t realize until I gave up drinking that even though I only drank on the weekends (sometimes only once a weekend) I was using it as an outlet.  It was a stress reliever and a way to escape problems (especially work problems).  Without drinking, several people close to me kept telling me I needed another outlet, but I didn’t listen.  I let the issues I had at work plague me and dwelled on them constantly.  I was not working out at all and was very anxious.  This anxiety led to depression, and it took me almost 6 months after I gave up drinking to show up at F3.  I had been before in Mount Pleasant (where I got my awesome name), but it had been a few years.  I knew F3 was out there, I was just stuck in a rut.  F3 turned out to be exactly what I needed.  The exercise has been a great stress relief, and the comradery has been incredible.  F3 is invaluable and has helped me beat depression.

Moleskin:   There wasn’t a lot of mumble chatter this morning.  Let’s just say the Farmer’s Carry Dora wasn’t a crowd favorite.

EMOM & Deck of Cards Fun

  • When: 20190413
  • QIC: Good Times
  • The PAX: 50/50, Good Times, Quaker, B-Wax, Danger Zone


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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: Super Humid, like 98%

FNGs: None

COP:  SSH X 10, Arm Circles, Imperial Walkers X 15

The Thang:

30-Minute EMOM Workout:

  • 5-minutes EMOM – 25 Block Swings
  • 5-minutes EMOM – 15 Box Jumps
  • 5-minute EMOM – 20 Situps
  • 5-minute EMOM – 12 Burpees
  • 5-minute EMOM – 20 Curls w/ block
  • 5-minute EMOM – 15 Brick Thrusters

Deck of Cards Workout:

Each suit represented a different exercise.  We did squats, crunches, merkins, and SSH’s.  It seemed like we did mostly merkins.

Mary: PAX Choice.  Some Downward dog stretching was done, Pickle Pounders, Superman/Bananas, Crunches, and Merkins.

Numberama: 5

Namerama: Good Times, B-Wax, Quaker, Danger Zone, and 50/50

Pledge and COT

Announcements: Convergence next Saturday, don’t forget to RSVP on the Facebook event.

Devo: Always try to be in the present and to be present in conversations.

Moleskin:   The PAX pushed hard today through some crazy humidity.  PAX learned what a kettlebell swing was, albeit with a block.