Milton, Author at F3 Summerville

Jingles-less Hill

When: 20200702
QIC: Milton
The PAX: Splinter, Raw Hide, Ice Box, Meltdown

2020-07-02 by Milton Leave a Comment

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

Conditions: Sticky

FNGs: Meltdown

COP:

Slaughter Starter: 20 Burpees – OYO

The Thang:

Indian run to Jingles Hill

11’s – Squats at the bottom, merkins at the top

Indian run back

Mary:

Flutter Kicks: 50 – IC

Numberama: 5

Namerama: Milton, Splinter, Ice Box, Meltdown, Rawhide

Pledge and COT

Announcements: Nothing

Devo: Joshua 1:8 –Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.

Mark Twain – “If you tell the truth, you don’t have to remember anything.”

The odds of you being happy and successful increase dramatically if you live your life the right way.

Moleskin: replace with moleskin

Heart of a Lion… or Cow

When: 20200630
QIC: Milton
The PAX: Space Cowboy, Peg, Hospice, Microwave

2020-06-30 by Milton Leave a Comment

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

Conditions: Hot and Heavy

FNGs: None

COP:

SSH – 50 (IC)

TTT – 10 (IC)

Don Quixote – 10 (IC)

Imperial Walkers – 10 (IC)

Little Baby Arm Circles (Forward) – 10 (IC)

Little Baby Arm Circles (Backward) – 10 (IC)

Overhead Clap – 10 (IC)

Bat-Wing – 10 (IC)

Moroccan Night Club – 10 (IC)

The Thang:

Mosey around the AO

Grab a block

Starfish:

Merkins – 20 (OQ), Burpees – 10 (IC)

Sumo Squats – 20 (OQ), Burpees – 10 (IC)

Tricep Extensions – 20 (OQ), Burpees – 10 (IC)

Curls – 20 (OQ), Burpees – 10 (OQ)

Overhead Press – 20 (OQ), Burpees – 10 (OQ)

Mosey around the AO

Merkins – 20 (OQ), WWII Sit-up – 20 (OQ)

Sumo Squats – 20 (OQ), WWII Sit-up – 20 (OQ)

Tricep Extensions – 20 (OQ), WWII Sit-up – 20 (OQ)

Curls – 20 (OQ), WWII Sit-up – 20 (OQ)

Overhead Press – 20 (OQ), WWII Sit-up – 20 (OQ)

Mary: No time

Numberama: 5

Namerama: Milton, Space Cowboy, Peg, Hospice, Microwave

Pledge and COT

Announcements: Hospice was tired

Devo: How you present your message is just as important as the message you are presenting.

Moleskin: Hospice was tired

12 Days of Seismic

When: 20200623
QIC: Milton
The PAX: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot

2020-06-23 by Milton Leave a Comment

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

Conditions: 72 the grease

FNGs: None

COP:

SSH: 15 (IC)

TTT: 10 (IC)

Imperial Walkers: 10 (IC)

The Thang:

1^st Day of Seismic: Low Plank for 60 seconds

2^nd Day of Seismic: 2 Burpees, Low Plank for 60 Seconds

3^rd Day of Seismic: 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

4^th Day of Seismic: 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

5^th Day of Seismic: 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

6^th Day of Seismic: 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

7^th Day of Seismic: 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

8^th Day of Seismic: 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC),2 Burpees, Low Plank for 60 Seconds

9^th Day of Seismic: 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

10^th Day of Seismic: 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

11^th Day of Seismic: 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

12^th Day of Seismic: 12 Jane Fonda’s (IC), 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

Mary: At home with the baby

Numberama: 11

Namerama: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot, Milton

Pledge and COT

Announcements: None

Devo: Roman 6: 12-14. Keep your head, heart, and hands on the same side of the gate. “Don’t let any part of your body become an instrument of evil to serve sin”.

Healthcare Works – The May Running of The Hero

When: 20200514
QIC: Milton
The PAX: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, Stalker

2020-05-14 by Milton Leave a Comment

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

Conditions: 55

FNGs: None

COP:

SSH: 10 – IC

Burpees: 10 – OYO

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC Forward: 10 – IC

LBAC Backward: 10 IC

Seal Claps: 10 – IC

T CLap: 10 – IC

Moroccan Night Club: 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 healthcare workers. As we continue to shelter-in-place and social distance our healthcare workers are forced to interact with people who are infected with the disease we are trying to avoid.

The Hero Workout (Modified):

– 20 Merkins

– 20 Squats

– 20 Tricep Dips

– 20 Step-Ups

– .30 Mile Run

AMRAP

Numberama: 11

Namerama: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, Stalker, Milton

Announcements: Everything is canceled.

COT

Devo:

Moleskin:

My Buddy-less

When: 20200507
QIC: Milton
The PAX: Tripod, Matlock, Mary, Space Cowboy, Dockers, Freeloader, Schrute, Fanny Pack, Smokey, Goose, Probie, Hospice

2020-05-07 by Milton Leave a Comment

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

Conditions: 53

FNGs: Tripod

COP:

SSH – 15 – IC

TTT – 10 IC

Don Quixote – 10 – IC

Imperial Walkers – 10 – IC

Dominoes – Entire PAX side planks with left hand high, starting at one end, first PAX rotates to regular plank position for 5 Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in a regular plank position, the entire PAX reverses and starts again with the right-hand high.

The Thang:

Buddy-less Buddy Bear crawl – Bear crawl to the end of the field. Inverted army crawl back.

Buddy-less Dora-alive: 100 merkins, 200 WWI sit-ups. No battle buddy. Run after 10 merkins, run after 50 WWI sit-ups. The difference comes in the sprint, instead of running 100 yards do stayin alive’s with 1 burpee at turn 1, 2 burpees at turn 2, and 3 burpees at turn 3.

Mary: He was there

Numberama: 13

Namerama: Tripod, Matlock, Mary, Space Cowboy, Dockers, Freeloader, Schrute, Fanny Pack, Smokey, Goose, Probie, Hospice, Milton

Pledge and COT

Announcements: replace with announcements

Devo: If you see a turtle on a fence post, know that he didn’t get there by himself. A lot of people are struggling right now in many different areas. Reach out to your family, friends and loved ones to see if you can help them up.

Moleskin: replace with moleskin

Keanon Lowe – The March Running of The Hero

When: 20200310
QIC: Milton
The PAX: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute

2020-03-10 by Milton Leave a Comment

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

Conditions: 55

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC Forward – 10 – IC

LBAC Backward – 10 IC

T CLap – 10 – IC

Moroccan Night Club – 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 Keanon Lowe. Keanon is a former college and NFL wide receiver who coaches at Parkrose High School in Oregon. On May 17, 2019, a student brought a gun to school. Keanon disarmed the student and then hugged him. He told him he cared for him, and that he cared for him.

The Hero Workout:

– 20 Curls for my wife

– 20 Overhead Presses

– 20 Tricep Dips

– 20 Step-Ups

– .30 Mile Run

AMRAP

Numberama: 10

Namerama: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute, Milton

Announcements: Peyton’s Wild and Wacky. P-200.

COT

Devo: Should compassion and empathy. You don’t always know what people are going through.

Moleskin:

The Old Standby

When: 20200305
QIC: Milton
The PAX: Three's Company, Old Flame, Splinter, Microwave, Fanny Pack, Goose, Space Cowboy, Schrute, Smokey

2020-03-05 by Milton Leave a Comment

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

Conditions: 55

FNGs: None

COP:

SSH – 20 -IC

TTT – 10 – IC

Imperial Walkers – 10 – IC

Don Quixote – 10 – IC

Peter Parker Merkins – 10 – IC

The Thang:

Indian run (5 squats before running to the front) to Jingles Hill

11’s – Burpees at the bottom. WWI sit-ups at the top

Squats – 10 – OQ

Indian run (5 squats before running to the front) to the AO

Mary:

Incline WWII sit-ups – 10 – OQ

Numberama: 10

Namerama: Three’s Company, Old Flame, Splinter, Microwave, Fanny Pack, Goose, Space Cowboy, Schrute, Smokey, Milton

Pledge and COT

Announcements: P-200

Devo: Make time to rest and recharge. Determine what distracts you. Eliminate or limit your distractions, and focus on what is truly important.

Moleskin: Old Flame was sandbagging on 11’s so we would not have time for anything else.

45 Minutes of Abs

When: 20200303
QIC: Milton
The PAX: Flo, Old Flame, Peg, Microwave, Fanny Pack, Smokey, Space Cowboy

2020-03-03 by Milton Leave a Comment

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

Conditions: 60

FNGs: None

COP:

SSH – 20 -IC

TTT – 10 – IC

Don Quixote – 10 – IC

Imperial Walkers – 10 – IC

Hurricane Hoedown – Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat. Work your way down the cadence ladder 7,6,5…

The Thang:

Parking garage Ab Dora:

100 – Iron Cross

200 – WWI Sit-ups

300 -Flutter Kicks

400 – American hammer

500 – LBC

Partner takes the stairs to the top of the garage, and back down.

Mary: No time

Numberama: 8

Namerama: Flo, Old Flame, Peg, Microwave, Fanny Pack, Smokey, Space Cowboy, Milton

Pledge and COT

Announcements: P-200, Peyton’s Wild and Wacky

Devo: When you take your troubles to God, leave them there. Don’t pick them up, and take them back with you.

Moleskin: Old Flame will be relaxing at Peyton’s Wild and Wacky this year. Only running 5 rounds in full firefighter gear.

Who EH’d You? – The February Running of The Hero

When: 20200218
QIC: Milton
The PAX: Microwave, Smokey, Space Cowboy, Splinter, Three's Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder

2020-02-18 by Milton 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: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Merkins – 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 the F3 brother that EH’d you. They may not have known why you needed F3, but they knew you did. You keep coming back because you know you need it. Think of someone in your life that needs F3, and put the EH on them.

The Hero Workout:

– 20 Curls for my wife

– 20 Overhead Presses

– 20 Tricep Dips

– 20 Step-Ups

– .30 Mile Run

AMRAP

Numberama: 13

Namerama:Microwave, Smokey, Space Cowboy, Splinter, Three’s Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder, Milton

Announcements:

COT

Devo:

Moleskin:

It “Feels Like Winter”, Are You Happy Now?

When: 20200121
QIC: Milton
The PAX: Olaf, Old Flame, Microwave, Splinter, Fanny Pack, Schrute, Smokey

2020-01-21 by Milton Leave a Comment

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

Conditions: 29 and windy

FNGs: None

COP: SSH: 50 -IC

TTT: 10 – IC

LBAC: Forward – 10 -IC, Backward – 10 – IC

T-Claps: 10 – IC

Burpees: 10 OYO

The Thang:

Partner Up

Partner 1 runs the small loop around Doty Park while Partner 2 does merkins. 4 laps each.

Partner 1 runs the medium loop around Doty Park while Partner 2 does WWI sit-ups. 4 laps each.

Partner 1 runs the large loop around Doty Park while Partner 2 does squats. 4 laps each.

Mary: No time

Numberama: 8

Namerama: Olaf, Old Flame, Microwave, Splinter, Fanny Pack, Schrute, Smokey, Milton

Pledge and COT

Announcements: Anniversary Convergence 1/25/2020, 0700, Doty Park. Anniversary Party 1/25/2020, 1800, The Ponds.

Devo: Don’t let unrealistic expectations steal your joy. God doesn’t always answer our prayers the way we thought he should have.

Moleskin: Old Flame claims there are not a lot of miles left in his old legs. His sprints around the large loop at Doty Park determined that was a lie.