Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Everyone Hates Bricks

  • When: 20220223
  • QIC: Microwave
  • The PAX: AC/DC, Amnesia, Cold Cut


by Leave a Comment

Conditions: 50 degrees, no wind, dry

FNGs: no

COP:  SSH x20 IC, DQ x10 IC, IW x10 IC, LBAC Fwd & back x10 each IC, Overhead Claps x10 IC

The Thang:

We grabbed some bricks to run around the block for a 7 of diamonds routine. We ran with bricks the entire time. Each lap we did one of the exercises at all 4 corners.

Lap 1: Should tap merkins, with the bricks x7 IC

Lap 2: Pickle pushers while simultaneously doing bat wings with the bricks x14 IC

Lap 3: 100’s with the bricks! Though we only did 30, 40, 50, and 60

Mary: Low plank leg lifts x10 IC, The stapler w/ each leg x10 IC, Jim Braddocks x10 IC

Devo: None

Moleskin: Again, the Pax complained tremendously about the core work, but no one seems to understand, I’m trying to build some hard bodies guys! Spring is almost here, you gotta look good on your boats, or at the beach boiiiiiiii! We discussed “perceived safety” of cars rolling by, and some experiences I had on my motorcycle over the weekend involving perceived safety and two dumbass teenage kids on razor scooters. ACDC left after the workout with out saying goodbye, and that was hurtful.

Accelerator Loves 11’s

  • When: 20220222
  • QIC: Microwave
  • The PAX: Masterload, Motherboard, Snapchat, Blue Grass, Century, (insert forgotten name)


by Leave a Comment

Conditions: 70 degrees, no wind, dry

FNGs: no

COP:  SSH x20 IC, DQ x10 IC, IW x10 IC, LBAC Fwd & back x10 each IC, Overhead Claps x10 IC

The Thang:

The Pax started with a set of 11’s. Squats w/ the block and calf raises IC with the block.

Mosey around the block to the Armory back entrance for another set of 11’s. Tricep dips & box jumps

Mosey back to the flag for a 3rd set of 11’s. Leg raises & side to side toe taps IC.

Mosey around the park and back to the flag for the last set of 11’s. Oblique crunches w/ the block Right side & Left side

Mary: Superman’s x10 IC, Ironman x10 IC, The Stapler w/ each leg x10 IC

Devo: He who walks in integrity, walks securely

Moleskin: The Pax was glad to have a new Q that most hadn’t seen before, until the work out started. After the second set of 11’s, they were ready to send the Q back to the morning AO’s. Motherboard and I chatted about the upcoming Steelers QB situation a bit. I’ve noticed a pattern at my Q’s, that everyone complains about the core work we do. This was no exception tonight.

Saturday’s Core School

  • When: 20220219
  • QIC: Microwave
  • The PAX: Pretzel, Placebo, Cold Cut, Three's Company, Mugsy


by Leave a Comment

Conditions: 50 degrees, no wind, dry

FNGs: no

COP:  SSH x20 IC, DQ x10 IC, IW x10 IC, LBAC Fwd & back x10 each IC, Overhead Claps x10 IC

The Thang:

The Pax did a Billy Madison routine with Core Exercises only. We made it all the way to 9th grade. The exercises were as follows….

WWI sit ups x10, Pickle Pounders x10, Oblique Crunches w/ the block x10 each side, Flutter Kicks x10 IC, Mactire Jai’s x10 IC, Das Berserker x10 IC, Superman x10 IC, Ironman x10 IC, Mango Twist x10 IC

Mary: Denise Austin x30 IC, back stretch

Devo: With such nice weather on tap for the weekend, the Q encouraged the Pax to enjoy some time outside, and do something nice for somebody. Doesn’t matter who, just do something nice for another person.

Moleskin:   We started out on the concrete at Tectonic, but the Pax complained about ass raspberries, so the Q moved everyone to the grass, around the flag. There was also complaints about having to turn over and get up and down so much, but the Q pretty much ignored those. Everyone spent ample time looking at the ground to try and find Amnesia’s wedding ring, but no such luck. Conversation was pretty light. Coffee followed the workout at Coastal Coffee where we found High Stick. Pretzel and myself left early to attend the Summerville Cars and Coffee show with our German machines.

February Hero at Seismic

  • When: 20220217
  • QIC: Microwave
  • The PAX: Pretzel, Splinter, Fanny Pack, Peg, Milton, Radio, Goose, Floppy, Schrute, Smokey


by Leave a Comment

Conditions: 50 degrees, no wind, wet

FNGs: no

COP:  SSH x20 IC, DQ x10 IC, IW x10 IC, LBAC Fwd & back x10 each IC, Overhead Claps x10 IC

The Thang:

Your basic running of The Hero. On your own, 1 v 1

20 Overhead Press, 20 curls, 20 squats w/ the block, 20 merkins, 20 WWI sit ups, then do a lap around the park. Rinse and repeat as many times as you can for 35 minutes.

Devo: He who walks with integrity, walks securely. The man who acts honorably, and doesn’t do shady shit, doesn’t have to worry about his character. That’s one less thing that man has to worry about.

Moleskin:   There isn’t much talk going on during the Hero, as everyone is usually pretty separated. Milton was out in front with Peg and Pretzel, then there was the rest of us. Great numbers for a Hero event though. Overall, it’s basically you talking to yourself while running, and trying to push harder.

2nd String Quarterback Steps In

  • When: 20220210
  • QIC: Microwave
  • The PAX: Pretzel, Splinter, Fanny Pack, Peg, Milton, Hospice, Flo


by Leave a Comment

Conditions: 34 degrees, no wind

FNGs: no

COP:  SSH x20 IC, TTT x10 IC, IW x10 IC, DQ x10 IC, LBAC Fwd & back x10 each IC, Overhead Claps x10 IC

The Thang:

Kiwi was set to Q but opted out the night before due to some Covid running through his house. No worries, because Seismic has one hell of a second string quarterback.

The Pax went and grabbed some blocks.

First set: Curls x30, Overhead press x30, Overhead Tricep Extensions x30 followed by a lap around a small loop. Return to the blocks.    Curls x15 IC, Overhead press x15 IC, Overhead Tricep extensions x15 IC, followed by a lap around a medium loop. Back to the blocks and 4 Count Curls x10, 4 count Overhead Press x10, 4 count Tricep Extensions x10, followed by a run around a large loop.

Second Set: Squats with block x30, Calf raises w/ block x30, Dammits! x30, small loop lap. Squat pulses x15 IC, Calf raises x15 IC, Flutter Kicks x15 IC, medium loop lap. 4 count squat pulse x10, single leg calf raises x15 each leg, 4 count Dammits x10, large loop lap

Third Set: Running out of time. Merkins x30, Lawnmower rows x20 each side, Chest press x30, small loop lap. Almost out of time so 4 count Merkins x20, 4 count lawnmower rows x10 each side, 4 count Chest press w/ legs at 6 inches x10. Recover, Recover.

Moleskin:   The Pax talked about Three’s Company’s post the day before about back blasts, particularly 1 comment about ancient history 7 years ago. Milton suggested to Flo about suing F3 for causing his hip injury, but Flo quickly pointed out that they didn’t exist on paper. The Q roasted the Pax about Seismic not being the place for sarcasm when he dropped a sarcasm bomb about the exercise which left the Pax silent. The Pax responded in kind with sarcasm which was lovely. Milton didn’t require any demos today. LASTLY, AOQ gave everyone a stern warning to not give Splinter a hard time on Tuesday next week when he will be Q’ing his first ever BC. The PAX was told that they better be nice to him!!

Everybody Loves Mary

  • When: 20211005
  • QIC: Microwave
  • The PAX: Grits, Radio, Kiwi, Peg, Fanny Pack, McFly, Goose, Flo, Splinter


by Leave a Comment

Count:  10: Grits, Radio, Kiwi, Peg, Fanny Pack, McFly, Goose, Flo, Splinter, Microwave

Weather:  75 and slightly humid

COP:  SSH x 20 IC; TTT x 10 IC; LBAC x 10 IC (FWD/REV); Hilly Billy x10 IC; Imperial Walkers x 10 IC

The Thang:  The Pax grabbed blocks and headed to the corner of the block.

20 Oblique crunches each side, 20 Burt Reynolds each side, 20 IC Wacky Jacks

Run to location 2

20 Cannonball sit ups, 20 LBC’s IC, 20 flutter kicks IC

Run to Location 3

Superman pulse x20 IC, Ironman pulse IC x20, Plank jacks IC x20, Denise Austins IC x20

Run back to location 2

Iron Cross x20, The Stapler x10 each leg, Jim Braddock x20 IC

Run back to Location 1

Real American Hammers IC x20, Berserkers IC x20, Oblique crunches w/ the block IC x20 each side

Lap around the entire block, stow the blocks

Mary:  The whole damn workout

Name-O-Rama, Announcements, Pledge, Prayer

Naked Moleskin: Goose told us how much he likes Denise Austin….again. McFly showed up late and ended up running with a block on his should a whole bunch. Other than that, the Pax was pretty quiet today. I guess they were all focused and getting better. Though the Q was disappointed that nobody besides Goose said they love a full Mary work out.

Parking Garage Hoedown

  • When: 20210902
  • QIC: Microwave
  • The PAX: Milton, Flo, Fanny Pack, Kiwi, Radio


by Leave a Comment

Count:  6

Weather:  72 degrees, cool and dry

COP:  SSH x 20 IC; TTT x 10 IC; LBAC x 10 IC (FWD/REV); Imperial Walkers x 10 IC; DQ x10 IC

The Thang:  Began with a stroll over to the parking garage for some fun.

Hurricane hoedown at the bottom of the steps. The Pax then bear crawled to the top of the steps.

20 IC Pickle Pounders, hold low plank, 20 IC side to side toe taps

Decline merkins along the wall, then a best effort sprint to the other set of stairs on top of the garage.

REAL American Hammers x20 IC, followed by 20 leg lifts

Down the stairs

20 IC Superman Pulse followed by 20 IC Iron Man pulse. 10 sec break and then 10 IC jumping jacks on your stomach.

Wall sit w/ Diamond David Lee Roth Merkins around the bottom of the garage.

Run back to the flag

Mary:  Magoos x20, Hillbillies x20 IC

Name-O-Rama, Announcements, Pledge, Prayer

Naked Moleskin: The Pax talked about various things throughout the work out. Milton did his usual complaining about Microwaves core intense work out. He encouraged everyone at the end to put their name on the Q sheet so we could quit doing Microwave’s Q’s. Milton also made fun of Clemson and South Carolina. The best BBQ joints downtown were also discussed. Specifically Rodney’s and Lewis.

Business Is Boomin’ at Tectonic

  • When: 20210804
  • QIC: Microwave
  • The PAX: ACDC, Cold Cut, Glitter Pony, EZ Go, Deliverance, Major Dad, FNG, Myrtle


by Leave a Comment

Count:  9

Weather:  72 degrees, cool and dry

COP:  SSH x 20 IC; TTT x 10 IC; LBAC x 10 IC (FWD/REV); Imperial Walkers x 10 IC; DQ x10 IC

The Thang:  LEG DAY!!

10 slow count IC Monkey Humpers, 20 IC Pick Pushers, 20 IC Superman Pulse, 15 single count diamond merkins

Mosey towards the fire station

20 Squats with a ground touch, 20 calf raises IC

Mosey to the fire station

10 slow count IC Monkey Humpers, 20 IC Pick Pushers, 20 IC Superman Pulse, 15 single count diamond merkins

Over to the Y for tire flips. Divided into two teams and flipped the tires out onto the soccer field. 5 diamond merkins were required after each turn on the tire.

10 slow count IC Monkey Humpers, 20 IC Pick Pushers, 20 IC Superman Pulse, 15 single count diamond merkins

Switch tires and flipped them back to the Y.

20 single leg calf raises each leg

Indian run back to the flag in two columns

Mary:  Figure 4 each leg x10, WWII reach throughs x10, slow 4 count Iron Crosses x 10, flutter kicks IC x25

Name-O-Rama, Announcements, Pledge, Prayer

NAME THE FNG: Bob is a 22 year Marine Vet who decided he needed to get back into shape. He loves being a grandfather. The Pax landed Rebuild to help him focus on getting back to being lean and mean again.

Naked Moleskin: We had a couple of faces that hadn’t been around to Tectonic in awhile, including Myrtle and Glitter Pony (who still didn’t want to say his name). Nine men was a REALLY solid number for Tectonic. It was great to see a PAX that size. The Pax complained about the water in the big mud tires, but there really wasn’t anything they could do about it. The most interesting thing said came from Major Dad. When the Q announced the Indian Run back to the flag, Major Dad said “You can’t say that anymore. It’s offensive. It’s now called the Guardian Run.” The was in reference to the Indians Baseball team now being the Guardians.

Seismic Runs….The Inferno?!?! Woof!!

  • When: 20210727
  • QIC: Microwave
  • The PAX: Grits, Radio, Kiwi, Schrute, Fanny Pack, Milton


by Leave a Comment

Count:  7: Microwave, Grits, Radio, Kiwi, Schrute, Fanny Pack, & Milton

Weather:  77 F and unbearable humidity

COP:  SSH x 20 IC; TTT x 10 IC; LBAC x 10 IC (FWD/REV); Overhead Clap x 10 IC; Batwing x 10 IC; Imperial Walkers x 10 IC

The Thang:  Straight to the block pile for a block and we headed to the back of the field at Doty Park for an Inferno Style Routine…

20 Burpees followed by 20 Overhead Press

Bearcrawl out to a marker on the field, and immediately crab walk back

20 WWI sit ups

6 lunge walk paces followed by 20 Jump Squats

Bear Crawl out for 20 Bedrock Push Ups (aka Shitty push ups)

Crab walk back to the start

20 single count Monkey Humpers followed by 20 IC American Hammers

Bear Crawl out for 20 IC Mountain Climbers

Lunge Walk back to the start for 20 IC Flutter Kicks

Lap around the Tennis Courts

REPEATO!!! Except 19 reps

The Q made sure the PAX got that .1 in and then did 18 Burpees before returning the blocks

Mary:  A VERY fast paced Hurricane Hoedown followed by 10 Oblique Crunches on each side, lastly 20 IC Pickle Pushers

Name-O-Rama, Announcements, Pledge, Prayer

Naked Moleskin:  Mumble chatter was at a minimum as the Pax was trying to continuously catch its breathe.

Microwave informed everyone that Schrute and Grits were the only two that knew what the plan was, and that they both LOVED the Inferno.

Schrute said “shit” while Grits made a comment about how much he F’n LOVES Tectonic (or maybe the opposite)!

When the round of 19 came about, Milton stared at Microwave in disgust over my comment that things were about to get easier….19 burpees!!!

Microwave told everyone how important that .1 was at the end of the Inferno Routine. The last round of 18 burpees sealed the deal. I feel like I was the only one talking during this workout. For the life of me, I can’t figure out why NOBODY enjoyed the Inferno as much as I did. After the Recover Recover, half of the Pax stayed on the ground for a few minutes. I told them they could have the pleasure of running this every 3rd Monday of the month at Tectonic. Everyone was pretty dissatisfied with how satisfied I was with leaving them worn the F out. Just trying to make you boys better!!

Monday Morning Swoll

  • When: 20210712
  • QIC: Microwave
  • The PAX: Woody, ACDC, Cold Cut


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: Very warm and muggy AF

FNGs: None

COP: SSH x20 IC; TTT x10 IC; LBAC Forward & Backward x10 each way; DQ x10 IC; 10 diamond merkins, 10 wide angle merkins, 10 ranger merkins

The Thang:
– Grab a block and head to the pavillion

FIRST SET: 20 curls for the girls, 20 tricep dips, 20 pickle pushers w/ the block

Repeato except curls and tricep dips were IC, 4 counts down & 4 counts up. Pickle pushers IC x20 w/o a block

90 degree curl hold for 40 seconds, over head tricep extension x20, hold pickle pusher up position w/ the block for 40 seconds

Lap around the farm house then 5 burpees OYO

SECOND SET:

20 bent over lawn mower rows for each arm, 30 chest press, 20 oblique dips w/ the block each side

20 front arm raises, 20 chest press w/ leg lifts, 20 Burt Reynolds each side

30 overhead press, 30 chest press with legs at 6 inches, 10 IC Nolan Ryans each side

Lap around the farmhouse followed by 5 burpees. Stow the blocks

Mary: Figure four x20, switch legs and again x20, WWII Reach Throughs x20, 20 Real American Hammers, Iron Cross x10, Flutter Kicks x20

Numberama: 4

Namerama: Woody, ACDC, Cold Cut

Pledge and COT

Announcements: None

Devo: None

Moleskin: It was a quiet day as the boys were laser focused on working those muscles. The core group of 4 men had all returned from various vacations and discussed what went on a bit. Most had put on weight.