Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bring Sally Up To 11

  • When: 20221122
  • QIC: Milton
  • The PAX: Microwave, Flo, Schrute, Space Cowboy, Pretzel, Peg, Fanny Pack, Kiwi


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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: replace with weather

FNGs: 47 The Grease

COP:  Bring Sally Up Merkin Challenge

The Thang:

11s at Jingles Hill (To celebrate my five year anniversary, we did 11s that don’t add up to 11. 10 at the top, 10 at the bottom. 9 at the top, 9 at the bottom… ect)

Grab a Block:

Curls for my wife: 25 – OQ

Overhead Press: 25 – OQ

Tricep extensions: 25 – OQ

Lawnmower pulls: 25 – OQ (each arm)

Calf raises: 73 – OQ

Mary:

WWII Sit-ups: 25 – OQ

Cross crunch: 25 – OQ (each side)

Flutter kick: 25 – OQ

Numberama: 9

Namerama: Microwave, Flo, Schrute, Space Cowboy, Pretzel, Peg, Fanny Pack, Kiwi, Milton

Pledge and COT

Announcements: None

Devo: Focus on the positives, and be thankful for what you have.

Moleskin: Sally is lazy. 

Workout F.R.O.M. Hell

  • When: 20221027
  • QIC: Milton
  • The PAX: Amnesia, Kiwi, Ponzi, Space Cowboy, Mullet, Crawdad, 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: 20 – IC

Good Mornings: 10 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 10 – IC

The Thang:

As many reps as possible for 30 seconds followed by 30 seconds of rest. 3 rounds were completed.

Alternating Lunges

Merkins

Low Plank

High Knees

Squats

Curls (For My Wife)

Freddy Mercury

Side Shuffle

Step-Ups

Overhead Press

High Knees

Mary: No time

Numberama: 8

Namerama: Amnesia, Kiwi, Ponzi, Space Cowboy, Mullet, Crawdad, Flo, Milton

Pledge and COT

Announcements: None

Devo: Do you have an attitude of being overwhelmed or of overcoming. Corrie Ten Boom said “When a train goes through a tunnel and it gets dark, you don’t throw away the ticket and jump off. You sit still and trust the engineer”. 2 Corinthians 4:16-18 16 Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. 17 For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. 18 So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

Moleskin:   replace with moleskin

Kenny Sott – The October Running of the Hero

  • When: 20221020
  • QIC: Milton
  • The PAX: Old Flame, Repo, Kiwi, Ponzi, Pretzel, Splinter, Space Cowboy, Microwave, 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: Cold

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 chose Kenney Sott. 

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: Old Flame, Repo, Kiwi, Ponzi, Pretzel, Splinter, Space Cowboy, Microwave, Fanny Pack, Flo, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

UGA: 48 South Carolina: 7

  • When: 20220920
  • QIC: Milton.
  • The PAX: Smokey, Flo, Old Flame, Crawdad, Splinter, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Microwave


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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: Petty

FNGs: Nonw

COP:

SSH – 48 – IC

TTT – 7 – IC

Calf Raises – 48 – OQ

Imperial Walkers – 7 – IC

LBACF, LBACB, Overhead clap, Bat wing, Moroccan night club – 48 – IC

Terrible T’s (Terrible D) – 7 – IC

The Thang:

DORA:

LBCs: 547 – OQ (UGA Total Yards)

Squats: 284 – OQ (Stetson Bennett Passing Yards)

Merkins: 121 – OQ (Brock Bowers Receiving Yards)

3 Interceptions (3 excerises, 3 rounds)

Curls for my wife: 24 – OQ (Malakai Starks #24)

Tri-cep extensions: 17 – OC (Dan Jackson # 17)

Overhead press: 15 – OQ (Trezman Marshall # 15)

Mary:

Williams Brice (Dead Coackroach): 7 – IC

Brupees: 13 – IC (Stetson Bennett #13)

Numberama: 12

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Satan is a roaming lion. You don’t have to go looking for sin. It will come looking for you. Be alert. Be a threat.

Moleskin:   replace with moleskin

11’s, but All Burpees

  • When: 20220811
  • QIC: Milton
  • The PAX: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, 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: Hot and moist

FNGs: None

COP:

SSH – 2 – IC

TTT – 10 – IC

Don Quixote – 10 – IC

Imperial Walker – 10 – IC

Hill Billy – 10 – IC

The Thang:

Mosey to Jingles Hill

11’s – Burpees at the bottom, burpees at the top

Mary:

Flutter Kick – 50 – IC

Cannon Ball Sit-ups – 20 – IC

LBC – 25 – IC

Numberama: 12

Namerama: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

There’s Something About Mary… That Sucks

  • When: 20220714
  • QIC: Milton
  • The PAX: Space Cowboy, Smokey, Microwave, Ryback, Radio, Amnesia, Goose, Kiwi


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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: Humid

FNGs: None

COP:

SSH: 50 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

Don Quixote: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 10 – IC

Moroccan Night Club: 10 – IC

Merkin: 20 – OQ

The Thang:

Connonball Sit-Up: 20 – OQ

Reverse Crunch Kick: 15 – OQ

Freddy Mercury: 15 – IC

Crunch Hold: 10 – OQ

Knee Touch Crunch: 20 – OQ

Crunch Single Leg Lift (Alternating): 20 – OQ

Burt Reynolds: 10 (Each Side) – IC

Leg Raises: 15 – OQ

Ray Charles: 15 – IC

V-Sit: 30 – OQ

Run the long loop

WWI Crunch: 10 – OQ

Windshield Wiper: 10 – OQ

Magoo w/ a Brick: 10 – OQ

American Hammer w/ a Brick: 10 – IC

Weighted T-Raise: 20 – OQ

Moutain Climbers: 25 – IC

Run the long loop

Connonball Sit-Up: 20 – OQ

Reverse Crunch Kick: 15 – OQ

Freddy Mercury: 15 – IC

Crunch Hold: 10 – OQ

Knee Touch Crunch: 20 – OQ

Crunch Single Leg Lift (Alternating): 20 – OQ

Burt Reynolds: 10 (Each Side) – IC

Leg Raises: 15 – OQ

Ray Charles: 15 – IC

V-Sit: 30 – OQ

Mary:

It was all Mary

Punishment:

Squats: 50 – OQ (1 for every star on the flag that Microwave left at home)

Numberama: 9

Namerama: Space Cowboy, Smokey, Microwave, Ryback, Radio, Amnesia, Goose, Kiwi, Milton

Pledge and COT

Announcements: CSAUP in August. Not sure when or where.

Devo: Everyone faces furstrating circumstances. It is how you react to them that matters.

Moleskin:   replace with moleskin

Bikini Body

  • When: 20220628
  • QIC: Milton
  • The PAX: Microwave, Flo, Peg, Radio, Space Cowboy


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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: Hot and moist

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 10 – IC

Imperial Walkers: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

The Thang:

Merkins: 10 – OQ

Block Curls: 20 – OQ

Decline Merkins: 10 – OQ

Block Hammer Curls: 20 – OQ

Inclince Merkins: 10 – OQ

Overhead Tricep Extension: 20 – OQ

Block Press: 20 – OQ

Dips: 10 – OQ

Brick Flys: 20 – OQ

Tricep Kick Backs: 20 – OQ

Rinse and Repeat (3 Rounds Total)

Mary:

Cannonball Sit-Ups: 10 – OQ

Leg Raises: 10 – OQ

Weighted Magoo: 10 – OQ

Weighted American Hammer: 10 – OQ

Weighted T Raise: 20 – OQ

Moutain Climbers: 25 – IC

Rinse and Repeat (2 Rounds Total)

Numberama: 6

Namerama: Microwave, Flo, Peg, Radio, Space Cowboy, Milton

Pledge and COT

Announcements: None

Devo: Exodus 17:11-13. Moses needed Aaron and Hur to help him hold his arms up so the Isrealites would defeat the Amalekites. We need other men in our lives to assist us when we fight our battles.

Moleskin:   replace with moleskin

Ethel – The June Running of The Hero

  • When: 20220616
  • QIC: Milton
  • The PAX: Fanny Pack, Pretzel, Kiwi, Space Cowboy, Flo, Starbucks


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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: 54 degrees

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 chose Starbucks neighbor Ethel. 

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: 8

Namerama: Fanny Pack, Pretzel, Kiwi, Space Cowboy, Flo, Starbucks, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

Excuse Me, Flo?

  • When: 20220524
  • QIC: Milton
  • The PAX: Radio, Polar, Microwave, Splinter, Space Cowboy, Schrute, Smack Down, Goose, Kiwi, Ryback


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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: 71 and sticky

FNGs: None

COP:  Burpee Test: 100 burpees in less than 13 minutes

The Thang:

Grab a block:

Over Head Press: 40 – OQ

Stayin Alive

Curls for My Wife: 40 – OQ

Stayin Alive

Lawnmower Pulls: 20 Each Arm – OQ

Stayin Alive

WWI Sit-Ups: 40 – OQ

Stayin Alive

Chest Press: 40 – OQ

Stayin Alive

Flutter Kick (w/ a block): 40 – IC

Stayin Alive

Merkins: 40 – OQ

Stayin Alive

LBC: 40 – OQ

Staying Alive

Mary: Pax choice

Numberama: 11

Namerama: Radio, Polar, Microwave, Splinter, Space Cowboy, Schrute, Smack Down, Goose, Kiwi, Ryback, Milton

Pledge and COT

Announcements: Memorial Day convergence: 0700, Gahagan Park

Devo: Like the blind man on the road calling out to Jesus. Work for the Lord, not for others. The reward is much greater.

Moleskin: Everyone missed Flo

4 Corners of Seismic

  • When: 20220331
  • QIC: Milton
  • The PAX: Microwave, Pretzel, Kiwi, Kisses, Schrute, Fanny Pack, Smokey, Flo, 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: 70 degrees

FNGs: any FNGs

COP:

SSH 20 – IC
TTT 10 – IC
Imperial Walkers 10 – IC
LBAC Forward 10 – IC
LBAC Backward 10 – IC

Thunderstruck

The Thang:

4 Corners: Outside the AO

1st Corner: Burpees – 1st lap 5, 2nd lap 10, 3rd lap 15

2nd Corner: Squats – 1st lap 5, 2nd lap 10, 3rd lap 15

3rd Corner: Merkins – 1st lap 5, 2nd lap 10, 3rd lap 15

4th Corner: Cannonball Sit-Ups – 1st lap 5, 2nd lap 10, 3rd lap 15

Lt. Dan back to the flag.

Mary:

WWI Sit-Up: 20 – OQ
Jane Fonda: 20 – OQ
American Hammer: 20 – IC
Magoo: 20 – OQ
Ray Charles: 20 – IC
LBC: 10 – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin