Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Rock, Paper, Scissors… Laps around the parking lot

  • When: 20200212
  • QIC: Olaf
  • The PAX: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android


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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: 50s

FNGs: Tebow (Welcome)

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

Grabbed blocks and split into 2 teams.  Stack of “cards” from YHC’s Pole of Pain was set in between the groups.  The cards have an exercise on one side and a number of reps on the other.   One pax from each team would walk to the stack and play rock, paper, scissors.  The winner would look at the number or exercise and decide if they wanted to complete the card OR if the other team would do it.  Whichever team didn’t get a card would have to take the next card…  SO, you could pass on the card that has 10 reps of squats, only to get the next card that has 30 curls 4 the girls.  Small numbers are not necessarily good, and large numbers aren’t always bad.

Mary: She was done

Numberama: 12

Namerama: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android, Olaf

Pledge and COT

Announcements: P200 Volunteers, Freedom Men’s Hike

Devo: One was done…

Moleskin:   Pax enjoyed playing the game as it had lots of twists and turns.  Definitely will bring it back for an encore at some point.

This was not the best idea

  • When: 20200219
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr. Feeny, Brokeback, Cornhole, Outhouse, Oops, Wolverine


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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: 60 and extremely moist

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15, LBAC (forward/backwards) OYO

The Thang:

Each Pax picked an exercise.

  • Oops – Curls 4 the Girls
  • Outhouse – Squats with the Block
  • GI Jane – Overhead Press
  • Mr. Feeny – Merkins
  • Brokeback – Tricep Extentions
  • Cornhole – Mountain Climbers
  • Wolverine – CPRs
  • YHC – Calf Raises

We went in a circle and led the exercises starting at 11 and working our way down to 1 (actually last two rounds were combined).

Mary: No Time

Numberama: 8

Namerama: GI Jane (R), Mr. Feeny, Brokeback, Cornhole, Outhouse, Oops, Wolverine, Olaf

Pledge and COT

Announcements: Volunteer for P200, prayers and praise for Outhouse/M

Devo: Friend had posted a quote “Effort is a reflection of the value you place on something.  If you put in the minimum, eventually you will begin to receive the minimum.”  How appropriate it was with this workout that you got to pick your exercise and IC vs On Q.

Moleskin:   Wolverine picked CPRs.  After already doing the Curls, Overhead Presses, and Tricep Extentions, they sucked really bad. He realized quickly that his decision was a bad idea…  Unless someone asks us directions to the beach…

  • When: 20200214
  • QIC: X-ray
  • The PAX: Beethoven, 3s Company, Dowry, Rawhide


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GIVE ME SHELTER

Warm up.

Get a block. Go to shelter.

20 Derkins feet on table top / 20 tempo merkins feet on seat/20 fast Merkins

20 step ups  each leg.

20 V ups

10 burpees  5 count.

30 squats with a block.

20 side raises R

20 seal jacks.

20 side raises L.

25 Curls

20 triceps curls

30 kettle bell swings.

20 lawn mowers each side.

40 calf raises with block.

30 iron crosses

20 merkins/20  inclined merkins, hands on table seat/20 inclined tempo merkins, hands on table top.

Devo: “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
‭‭Philippians‬ ‭4:8‬ ‭ESV‬‬

https://f3summerville.com/2020/02/19/12341/

  • When: 20200219
  • QIC: X-ray
  • The PAX: Minivan


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Brick work out with running.

Warm up.

Get two bricks. All exercises done with bricks. Curls between stations while running.

Station 1.

Bricks on end. 20 merkins. Chest touches bricks.  20 squats.

Station 2.

Two bricks stacked. 20 merkins. Chest touches bricks.

20 reverse flys. 20 forward arm raises  

Station 3.

Bricks side-by-side.  Chest touches bricks.

25 raises. 20 arm raises to side

Station 4.

20 hand release  merkins.

25 calf raises.

Station 5.

Bricks side-by-side. 20 Merkens. Chest touches bricks.

20 Lawn mowers each side with bricks.  20 forward and reverse wrist curls  

Station 6.

Bricks stacked. 20 merkins.

45 colt 45s

Station 7.

Bricks on end. 20 Merkins.  Chest to bricks

10 “brickies”

Devo. “Iron sharpens iron, and one man sharpens another.”
‭‭Proverbs‬ ‭27:17‬
We work together to make each other better men, physically, mentally, and spiritually .

 

https://f3summerville.com/2020/02/19/12339/

When the Party is Over

  • When: 20200218
  • QIC: Stalker
  • The PAX: Tinder, Prayer Request, Saget, McFly, Sophia, Urkel


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INTRO: YHC rolled back into town last night after a 5-day music, food, and alcohol infused bender in Nashville, TN. The goal of this morning’s BC was to simply MOVE, and 6 men joined in the trip.

COP: World’s Greatest Stretch, mosey around the parking lot, skip around the parking lot, side shuffle around the parking lot, skip around the parking lot, mosey to the soccer fields.

THANG: At the soccer fields:

11’s – one-legged squats & iron crosses at opposite ends of the field.

11’s – wide merkins & Melbourne Mums at opposite ends of the field.

MARY: Alternate heel touches, dying cockroach, WW1 situps

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: 

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


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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: 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: 

Crazy Horse

  • When: 20200217
  • QIC: Outhouse
  • The PAX: Wolverine, G.I. Jane, Brokeback, Techmo (2.0), Cornhole, Alice, Tebow, Olaf, Hightower (FNG)


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Conditions: Perfect 54 degrees

FNGs: Hightower

Disclaimer: GIVEN WITH PRIDE

COP:

SSH 20 IC

The Thang:

Brought a new version of Crazy 8’s to the Den.  Pax separated into pairs.  One went to grab 2 blocks and the other grabbed a saw horse from the parking lot.  Pax then went to separate sides of parking lot.  Horse was placed in middle of lot and blocks placed at each end.  Each was responsible to do 8 reps of each exercise prior to changing exercise.  Each round consisted of 8 exercises.  This was done to the extent of 8 rounds. (IC-in cadence) (OQ-on Q)

  1. CURLS WITH BLOCK IC
  2. HIGH KNEES IC
  3. CHEST PRESS IC
  4. MOUNTAIN CLIMBERS IC
  5. OHP WITH HORSE OQ
  6. AMERICAN HAMMERS IC
  7. LAYING PULL-UPS OQ
  8. FREDDY MERCURY IC

Mary: 3 rounds of Boat/Canoe next pax around the circle called the next position.

Numberama: 10

Namerama And Pledge: Done with pride.

Announcements:  May still need a few volunteers for P200.

Prayers and BOM : Done

 

Devo:

“You can’t always control your situation but you can always control your attitudes”

SSG Travis Mills, Quad amputee vet landmine survivor in Afghanistan.

At the time of his injury he was stabilized and moved to Walter Reed hospital where he told his wife to take the kid, money in bank account and the house and move on with her life. This was not ok with her.  Since then he has his own foundation that helps soldiers with amputations.

There are things in the world we can not control ourselves. What we can control is how they affect us.  A bad day can be just a bad day it doesn’t mean it has to control your emotions. We all have them. What is different is how we react to them. Someone can say something to you hateful but how you react to it is all up to you. Since his injury SSgt Mills has had a daughter and started an organization that helps other amputees.  He is using the injuries, which he had no control of, sustained in a conflict that he had no reason to be in to better himself and the world. What would the world look like if we could all use the transgressions, injuries, and hurts against us to better the world instead of dwelling on the immediate hurts to ourselves.

Defib’s Go-To Modified MARSOC Short Card

  • When: 20200207
  • QIC: Defib
  • The PAX: Defib


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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: Upper 50s and WINDY

FNGs: No FNGs

Disclaimer: Given. Push myself, don’t hurt myself, don’t pass out

 

COP:

Straight to the Thang!

The Thang:

Time was up after the Hello Dollies

Mary: 

No Time

Numberama: 1

IMG_3239

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Volunteer for P200

Prayers and BOM : 

For app the unspokens 🙏

Devo:

Moleskin:  

I have been doing this short card for maybe two years. I remember starting out doing this and I couldn’t complete the whole thing with a 30#ruck.  I’ve gotten better since those days. It’s a lot easier when not done with a 66#ruck 😂

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Microwave’s Timer Set For 60

  • When: 20200215
  • QIC: Microwave
  • The PAX: Placebo (R), M&M (R), Cheetah


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The following is a copy and paste of Microwave’s Q. Please enjoy.

Intro: On a brisk sunny morning the pax did a quick warm up followed by some staying alives to elevate the heart rate and keep warm. What followed was a total body progressive work out followed by some terrible core chiseling moves….you’re welcome!

Warm up: Side straddle hop followed by thru the tunnel into some staying alives, and lastly, little baby arm circles

Thang: Progression!

Curls for the girls
4 count up & down curls
Bicep block hold

Walk with the blocks overhead
Up & overs
4 count over head press

Hip ups
1 leg tricep dips (R then L)
Hip up hold

Squats, squats with ground touch, squat pulse, squat hold
Merkin, 4 count merkin, 2 count merkin
Lunge walk, split lung R & L, split lunge pulse R & L, split lunge hold,
Calf raise R then L, calf hop R the L

Peter Parkers, Supermans, Ironmans, Superman with a lat pull down, Ironman with a pulse

Mary: 5 full minutes of low plank moves working the obliques and testing the limits of everyones core and glutes

Numberama 4

Namerama: Microwave, Placebo (R), M&M (R), Cheetah

Pledge Prayer Annoucement

Devo: Do what you say you’re going to do. Be true to your word.

Moleskin: M&M was kind enough to tell use how the body doesn’t bend or stretch well in your 50s. Placebo was unhappy with the pace of a progression work out, so we ran an extra staying alive for him. He also informed that Ironman was more badass than Rocketman. Nobody argued or refuted his statement

Cheetah’s Moleskin: Microwave did a great job for his first full Co-Q on a Saturday no less. I know it was good because right as I stood to leave from coffee, the sweet sweet pain from those damn lunges hit hard.

The 90s Were Not What Everyone Thought They Were

  • When: 20200213
  • QIC: Motherboard
  • The PAX: Pink Slip, Rochambeau, Harddrive, Microwave, Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Gypsy, Megablock


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Weather: Rather wet but most of us don’t melt

FNGs: None

Warmup: SSH, Imperial Walkers, Abe Vigodas

Started under the Pavillion near the Block Shed.

THANG: Gave the blocks a break even though some of the PAX had to go fetch them because that’s what they are trained to do.   A new twist on the 90s, F3 style had the PAX perform exercise for 90 seconds on Q’s command.  After each exercise, the PAX would run to Pavillion on opposite side of Park and perform next exercise.  Rinse and repeat.

Exercises:

  1. Merkins
  2. WW 1
  3. Jump Squats
  4. Man makers
  5. Box cutters
  6. Monkey Humpers
  7. Bat Wings
  8. LBCs
  9. Tricep Dips
  10. Freddie Mercury
  11. Squats
  12. Burpee
  13. Iron Cross
  14. Step Ups
  15. Alt shoulder taps

Mary:  Saved time for one of my favorites, Planking up for the length of the song R.E.S.P.E.C.T (2:30) with merkins every time you hear “just a little bit”.  Gotta love the Queen of Soul.   Finished up Mary with LBACs.

Numberama: 14

Namerama

Pledge Prayer Annoucement

Moleskin: After several Accelerators focus one on body part (arms, abs, legs), Motherboard did his part to include all of the above and achieve as much pain and subsequent soreness.  A 3 for 1 if you will.   Unfortunately for the PAX time ran out because the next exercise up was the Flutterkick.  Yep, that would have been a just ending but maybe next time?