Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bessy Mae – The October Running of the Hero

  • When: 20211021
  • QIC: Milton
  • The PAX: Peg, Kiwi, Schrute, Fanny Pack, Flo


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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: Nice

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker: 10 – IC

Little Baby Arm Circles (Forward): 10 – IC

Little Baby Arm Circles (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 10 -IC

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 choose to honor Flo’s grandmother, Bessy Mae. 

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 6

Namerama: Peg, Kiwi, Schrute, Fanny Pack, Flo, Milton

Announcements: 

COT

Devo: 

Moleskin: 

I Was Told There Would Be No Math

  • When: 20211019
  • QIC: Milton
  • The PAX: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose


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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

COP:  SSH: 10 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Don Quixote: 10 – IC

The Thang:

Indian run to Jingles Hill

11’s that don’t add up to 11. )10 at the bottom, 10 at the top. 9 at the bottom, 9 at the top. Down to 1.

Burpees at the bottom. Burpees at the top.

Mary: Pax Choice

Numberama: 8

Namerama: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Take everything to God in prayer. Listen for his answer, not the answer you are hoping he gives you.

Moleskin:   replace with moleskin

UGA 10 – Clemson 3

  • When: 20210907
  • QIC: Milton
  • The PAX: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo


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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: Moist

FNGs: None

 

COP:

SSH: 10 – IC

Burpees: 3 OYO

TTT: 10 – IC

Burpees: 3 OYO

Imperial Walker: 10 – IC

Burpees: 3 OYO

Merkins: 10 – OQ

Burpees: 3 OYO

 

The Thang:

Block Press: 43 – OQ

Curls for my wife: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

Squats: 43 – OQ

Pickle Pounders: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Calf Raises w/ a Block: 43 – OQ

Triceps Extension: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

LBCs: 43 – OQ

Merkins: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Rinse and Repeat

Mary:

(Pick Six) Pax chooses 6 ab exercises– 29 reps of each

Numberama: 10

Namerama: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

5,4,3,2,1… Late

  • When: 20210805
  • QIC: Milton
  • The PAX: Pretzel, Radio, Stalker, Microwave, Fanny Pack, Snap-On, Goose


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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: Moist

FNGs: None

COP:

SSH: 50 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Terrible Ts: 10 – IC

The Thang:

5,4,3,2,1 Go

50 LBC – On Q

 

40 Squats – On Q

30 Curls for my wife – On Q

20 Merkins – On Q

10 Burpees – IC

Mary: Random ab exercises

Numberama: 8

Namerama: Milton, Pretzel, Radio, Stalker, Microwave, Fanny Pack, Snap-On, Goose

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

I Believe It’s Sprogging

  • When: 20210706
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three's Company, Schrute


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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: 74 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

Terrible T’s: 10 – IC

The Thang:

Partner Up

Catch me if you can – around the AO

Grab a block

Partner 1 runs the short loop around the park. Partner 2 does flutter kicks with the block. Each partner does 3 laps.

Partner 1 runs the medium loop around the park. Partner 2 does curls for my wife. Each partner does 2 laps.

Partner 1 runs the long loop around the park. Partner 2 does calf raises with the block. Each partner does 1 lap.

Mary:

WW1 Sit-ups: 20 – OQ

Sprog (Not a sprint, but not a jog. Think brunch, It’s not quite breakfast, it’s not quite lunch, but it comes with a slice of canteloupe at the end. You don’t get completely what you would at breakfast, but you get a good meal.) to the end of the park .

American Hammer: 20 – IC

Sprog back

Cannonball Sit-ups: 20 – OC

Sprog

Jane Fonda: 20 – IC

Sprint

Williams Bryce (Dying Cockroach): 20 – IC

Numberama: 10

Namerama: Milton, Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three’s Company, Schrute

Pledge and COT

Announcements: E2M is starting another round. If you are into that sort of thing.

Devo: Be prepared when God calls you. It may not always be big, but it can still be meaningful.

Moleskin:  

Burpee Test

  • When: 20210610
  • QIC: Milton
  • The PAX: Splinter, McDreamy, Fanny Pack, Three's Company


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: Moist

FNGs: None

COP:

Burpee Test (13 minutes to complete 100 burpees) – everyone finished in under 11 minutes

The Thang:

Grab a block, and head to the field.

Curls For My Wife – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Over Head Press – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Tricep Extensions – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Calf Raises – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Lawnmowers – 15 (each arm) – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Block Press – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Stow the blocks. Head to the tennis court.

Burpee Stayin-Alives (4)

Mary:

LBC – 51 – OQ

Ray Charles – 25 – IC

Cannonball Sit-ups – 15 – OQ

Williams Bryce (Dying Cockroach) – 15 – IC

WWI Sit-ups – 30 – OQ

Numberama: 5

Namerama: Splinter, Fanny Pack, Three’s Company, McDreamy, Milton

Pledge and COT

Announcements: Father’s Day Convergence, Charleston Stair Climb, Tour de Charleston

Devo: James 5:16: Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Moleskin: Hospice went rucking instead of staying for the BC. He felt he finally made a smart decision.

Kyle Carpenter – The March Running of The Hero

  • When: 20200415
  • QIC: Milton
  • The PAX: Hospice, Old Flame, High Stick, Space Cowboy, Fanny Pack, Flo, Grits, Mary, Cannoli, Pretzel


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: Nice

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker – 10 – IC

Terrible Ts – 10 – IC

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 choose to honor Kyle Carpenter. On November 21, 2010, U.S. Marine Lance Corporal Kyle Carpenter was posted atop a building in violent Helmand Province, Afghanistan, when an enemy grenade skittered toward Kyle and a fellow Marine. Without hesitation, Kyle jumped on the grenade and somehow lived, while severely injured, to tell about it. On June 19, 2014, Kyle was awarded the nation’s highest military decoration, the Medal of Honor, for his “singular act of courage” on that rooftop in Afghanistan. Kyle became the youngest living recipient of the award.

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 11

Namerama: 

Announcements: 

COT

Devo: 

Moleskin: 

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel


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: 65

FNGs: None

COP:

SSH: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Escalators Never Break

  • When: 20210225
  • QIC: Milton
  • The PAX: Space Cowboy, Microwave, Splinter, Fanny Pack


by 1 Comment

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

Conditions: 50 and clear

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Hill Billy: 10 – IC

Little Baby Arm Circles (Forward): 10 – IC

Little Baby Arm Circles (Backward): 10 – IC

T-Claps: 10 – IC

Seal Claps: 10 – IC

Moroccan Night Club: 10 – IC

The Thang:

Escalator around the AO

Stop #1: 5 burpees – IC

Stop #2: 5 burpees – IC, 10 merkins – OQ

Stop #3: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ

Stop #4: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ

Stop #5: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ, 40 calf raises – OQ

Stop #6: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ, 40 calf raises – OQ, 50 LBCs – OQ

Stop #7: 40 calf raises – OQ, 30 squats – OQ, 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #8: 30 squats – OQ, 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #9: 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #10: 10 merkins – OQ, 5 burpees – IC

Stop #11: 5 burpees – IC

Mary:

Jane Fonda: 25 – OQ

100’s: 100 – IC

WWI Sit-up: 25 – OQ

Flutter Kick: 25 – IC

Numberama: 5

Namerama: Space Cowboy, Microwave, Splinter, Fanny Pack, Milton

Pledge and COT

Announcements: Volunteers needed for the P200

Devo: Take time to be still and enjoy your surroundings.

Moleskin:   replace with moleskin

Establish A Connection

  • When: 20210112
  • QIC: Milton
  • The PAX: Microwave, Peg, Space Cowboy, Hospice


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: Cold

FNGs: None

COP:

SSH – 20 – IC

Don Quixote – 15 – IC

LBAC Forward – 10 – IC

LBAC Backward – 10 – IC

Overhead Clap – 10 – IC

Bat Wing – 10 – IC

The Thang:

Grab 2 bricks

Mozy to the parking garage (stop to rest with 10 Merkins)

Partner up: Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Curls for my wife with the bricks. Rinse and repeat 3 times.

Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Overhead press with the bricks. Rinse and repeat 2 times.

Run back to the AO

Mary: No time

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Hebrews 10:25 – not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

Moleskin:   replace with moleskin