Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

8th Annual Thanksgiving Day Workout

  • When: 20221124
  • QIC: Hot Spot and Goose
  • The PAX: Peg, Stool, Pretzel, Kiwi, Smokey, Century, Microwave, Mugsy, Radio, Chicken Fry, Three's Company, Wax On, High Tower, Gypsy, Waldo, Amnesia, Mother Board, Ponzi, Here's Johnny, Prayer Request, Goose, Hot Spot


by Leave a Comment

Conditions: Mid-sixties and overcast

Count: 22 Pax

The Thang:

Form up at 0700 at the COP

Warm up exercises: Goose 25 SSH IC, 15 Hand release merkins; Hot Spot 10 burpees on Q, 20 Through the Tunnel IC

Count off and split into two sticks.

Goose Group – Sand bag PT upper and lower body mixed with bleacher PT and intermittent loops.

Hot Spot Group – 7 Mary 3

Round 1 – 7 Block curls, 7 Military press, 7 Kettle bells, 25 Flutter kicks IC, run a loop. Rinse and repeat x 3

Round 2 – 7 Incline merkins, 7 Decline merkins, 7 standard merkins, 30 LBC, run a loop. Rinse and repeat x 3

Round 3 – 7 Block squats, 7 skull crushers, 15 American Hammers w/block, run a loop. Rinse and repeat x 3.

Regroup all pax.

Sand bag relay around large loop.

Return to COP for Mary

Goose – WW1 situps on Q x 20, Indian situps on Q x 20

Hot Spot – American Hammers IC x 20, Seals sit ups x 10.

COT: Count, Namorama, Thankfulness circle.

Devo: Hot Spot

Ball of Man: Goose

Social time with coffee and donuts.

 

Bring Sally Up To 11

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


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: 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


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: 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


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: 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:   

Are You Afraid of the Dark?

  • When: 20221003
  • QIC: Repo
  • The PAX: Greyhound, Grouch, Amnesia, Microwave


by Leave a Comment

Weather: Cool and clear

Warmup

SSH x10 IC

TTT x 10IC

Don Quixote x10 IC

Imperial Walker x10 IC

Pickle Pusher x10 IC

Nature Boy x10 IC Each Leg

5 Core Principles while holding Al Gore

Thang:

Mosey to blocks

Discuss 5 Leadership Virtues

Chest Press x20 OC

LBC x20 IC

Curls for the Girls x20 OC

Mosey down the trail

Merkins x10OC

Squats x10OC

Mosey down trail to pond

Squats x10OC

Mosey

Gator bait Squats

Mosey back to flag

Namearama

Pledgearama

Announcements: Transplant Stong 5k 10/29

COT

Devo: Worked into workout as we discussed the Q Point of Courage

Moleskin: Discussed helping Bellator’s family, Grouch started our discussion on bears and YHC discussed Old Flame’s love of running alone in the dark

 

 

 

 

 

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


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: 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


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: 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

A Warm Dark Place

  • When: 20220920
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Masterload, Stool, PInk Slip, Century


by Leave a Comment

WU: TTT, Imp Walker, Monkey Humpers

Shoulder  blaster (LBACs, Bat wings, Seal claps, Titty twisters)

Thang:   Get 2 Bricks

4 x 4 (Burpee to plank, 4 Merkins, 4 Mtn Clmb) x10 OYO

Nutcracker (lunge w/ 2 bricks start above head and click together between legs) from flag to end of tennis court and return.

Dodo  Bird (Al Gore w/bricks at side, Side raises, Front raises) x 20

Foxhole (WWI, roll over, Merkin) x10 OYO

Merkin Jack (using bricks) OC x 20

Vicious Circle (Burpees, Squats, Merkins) Run around parking lot while one of PAX does  exercise.  Repeat until all PAX complete.  Repeat with next exercise (x 3)

Tricep Dips OC x 20

Mary:  Pickle pushers x20 OC , Pickle pounders x10 IC, Nolan Ryan (L&R) x10, Flutter Kicks x24

Thought this workout up right before the workout with assist from the F3 Nation Exicon page so it was really pulled out of my arse.  Turned out to be pretty taxing on the arms.   The PAX took it in stride with smiles (thank you sir, may I have another!).  The only regret was that Masterload’s 2.0s were not there to enjoy the festivities.  I was really thinking of breaking out the Batann Death March if they were there.  Saving it for another day.

Weekend at Bedrock

  • When: 20220903
  • QIC: Manana
  • The PAX: Mother Board (R), Placebo (R), City Slicker, Microwave, AC/DC


by Leave a Comment

Conditions: 70’s and humid

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Hillbillies.  PAX then performed a Slaughter Starter which consists of Burpees x20 OYO, then lap around the gravel parking lot.

The Thang:

PAX grabbed blocks and met up at the yield sign.  PAX performed the following exercises:

3x Rounds

10x Lunges each leg w/block
20x Squats w/block
30x Calf Raises w/block
20x 4Count Flutter Kicks
10x 4Count Mountain Climbers

PAX moved out to the fire hydrant with blocks and performed the following exercises:

16x Overhead Press
15x Curls
15x Tricep Extensions

PAX moved out to bridge and performed the following

5x each Muricans:

Both hands on block, left hand on ground right hand on block, left hand on block right hand on ground, both hands on block. (20x Muricans total)

PAX then performed 11s across the bridge
Lawnmowers each arm
Monkey Thrusters

PAX moved back to flag and stowed blocks.

 

Mary: No time for her today.

Numberama: 6

Namerama: Manana, Mother Board (R), Placebo (R), City Slicker, Microwave, AC/DC

Pledge and COT: Complete

Devo: Getting out of the routine of showing up is way to easy.  Since moving in July, this was my first Q and only the second time I’ve posted.  Its much easier to stay in a routine, then starting over.

Tabata Tuesday

  • When: 20220913
  • QIC: Waldo
  • The PAX: Mayhem, Chicken Fry, Daniel-San, Gypsy


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: Warm and muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; SSH x15 IC; Imperial Walkers x15 IC; SSH x10 IC; Hillbillies x15 IC; SSH x5 IC; Slow mosey around dirt parking lot

The Thang:
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets, all at the flag.
-Tabata #1 – Squats.
-Run around the dirt parking lot, Tabata #2 – Flutter Kicks.
-Run to the no parking sign and back, Tabata #3 – Calf Raises.
-Walk around the traffic circle, Tabata #4 – LBCs
-Run to the no parking sign and back, Tabata #5 – Monkey Humpers
-Walk around the traffic circle, Tabata #6 – Heel Taps
-Lt. Dans around the traffic circle

Mary: No time for any additional Mary

Numberama: 5

Namerama: Mayhem, Gypsy, Chicken Fry, Daniel-San, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Faultline this week.  Q Sheet has a lot of openings

Devo: Rest is important, and doesn’t always mean doing nothing…it can just mean doing something different than you normally do.

Moleskin: 20 seconds doesn’t sound like a long time, but for some of these exercises, it definitely was.  Great job by the pax today to push through this one.