Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

7-11 Now serving Burpees instead of Slurpees

  • When: 20200714
  • QIC: Hot Spot
  • The PAX: Splinter, Space Cowboy, Milton, Smokey, Peg, Goose, Peaches, Hospice, Fanny Pack, Hot Spot


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Conditions: 73, clear skies, and humid as a monkey’s butt!

Count: 10 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 20 Little arm circles – 10 forward/10 rearward – IC

Mosy to Faultline area for 7-11’s

7s – Sidewalk to sidewalk: burpees and burpees

No break

11’s – Sidewalk to sidewalk: merkins and deep squats (air)

Pit stops:

1 lap around horse shoe pits: 20 merkins on Q

1 lap around horse shoe pits: 20 american hammers IC

1 lap around horse shoe pits: 50 lbc on Q

1 lap around horse shoe pits: 40 WWI sit-ups on Q

3 minute running tour of Doty Park

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man

Devo: Hot Spot

Keeping it simple at Seismic

  • When: 20200709
  • QIC: Peg
  • The PAX: Milton, Flo, Old Flame (R), Hospice (R), AC/DC, Pretzel, Floppy, Placebo(R), Microwave, Splinter, Space Cowboy, Peaches (R), Fanny Pack


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Conditions – hot and humid, typical July weather

TTT x 15, 1 merkin, DQ x 15, 2 merkins, IW X 15, 3 merkins, LBAC fwd x 10, 4 merkins, LBAC bwd x 10, 5 merkins

Loop around Doty path with stops for merkins – stop 1-25 merkins, stop 2-20, stop 3- 15, stop 4 – 10, stop 5 – 5

Mosey to Jingles Hill for 11s – Burpees and FK

Mosey back to AO with a stop for 20 LBCs and a one block tempo run and then mosey back to the flag

Numberama, namerama, pledge, COT

Moleskin – great work by all the Pax in some lousy conditions this morning. kept it simple and it seemed to be an effective combo

Pearls Only Glisten in The Rain!

  • When: 20200707
  • QIC: Hot Spot
  • The PAX: Pretzel, Old Flame, Matlock, Milton, Hot Spot


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Conditions: 74 and rainy

Count: 5 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 10 burpees on Q

String of Pearls:

String – .2 mile run

Pearl – 10 merkins on Q, 10 LBC on Q, 10 squats on Q, 10 hand-release merkins on Q, 10 flutter kicks IC

Rinse and repeat for 10 Pearls

2 Mile run total, 50 each merkins, lbc, squats, hand-release merkins, and flutter kicks

COT: count, namorama, Pledge of Allegiance, BOM

Devo: prayers for our nations healing.

Jingles-less Hill

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


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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: 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


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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 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

7 Mary 3 – Dedicated to the Hard Working Law Enforcement men and women

  • When: 20200625
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Jedi, Splinter, Space Cowboy, Milton, Microwave, Hot Spot


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Conditions: 77 and humid

Count: 7 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Burpees on Q

Pax depart in 10 second intervals (its a COVID thing) to retrieve a CMU and muster at horseshoe pits.

7 Mary 3

Round 1: 7 standard merkins on Q, 7 incline merkins on wall on Q, 7 decline merkins on wall on Q, 25 flutter kicks IC, lap around horseshoe pits.  Rinse and repeat for 3 rounds.

Round 2: 7 blocks squats on Q, 7 block calf raises on Q, 7 block steps on Q, 25 American Hammer IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Round 3: 7 block overhead press on Q, 7 block curls on Q, 7 block kettle bells on Q, 25 lbc on Q, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Pax combo cusack/run with blocks twice around horseshoe pits and return blocks to storage, return to COP.

COT: Count, namorama, pray requests/announcements, Pledge of Allegiance, and BOM.

Devo: Hot Spot – state of the nation and praying for leadership to emerge. “one nation, under God, indivisible”

12 Days of Seismic

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


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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: 72 the grease

FNGs: None

COP:

SSH: 15 (IC)

TTT: 10 (IC)

Imperial Walkers: 10 (IC)

The Thang:

1st Day of Seismic: Low Plank for 60 seconds

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

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

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

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

6th 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

7th 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

8th 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

9th 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

10th 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

11th 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

12th 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”.

 

Levels of pain at the garage – Seismic 16 June 20

  • When: 20200616
  • QIC: Mary
  • The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton


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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 degrees – a nice misty morning

FNGs: none

COP: 30 SSH IC, 10 IW IC, 10 TTT IC

The Thang:

Indian run to the Parking garage

10 Merkins on each floor, 10 burpees at the top

Take the stairs down

10 WWI situps on each floor, 10 burpees at the top

Take the stairs down

10 squats on each floor, 10 burpees at the top

Take the stairs down

Lunge across garage bottom floor

Indian run back to AO

Mary: 50 alt speed Flutter kicks IC, 10 Jane Fondas on Q, 25 American Hammers

Numberama: 14

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Will Power is a will that has been fully surrendered to the lordship of Jesus Christ. The best decision you can make for yourself is making decisions against yourself. You have to discipline yourself to do the right things day in and day out, week in and week out, year in and year out. And if you do, the payoff is far greater than the price you paid. 1 Corinthians 10:23 All things are lawful for me, but all things are not expedient: all things are lawful for me, but all things edify not.

What decision against yourself do you need to make today?

I didn’t know a minute could last so long – 11 June 2020

  • When: 20200611
  • QIC: Mary
  • The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper


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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: 79 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC, 20 TTT IC

The Thang:

1 min of merkins OYO

run to back parking lot

1 min of WWI situps on Q

run to bathroom area

1 min wall sit

run to horseshoe pits

1 min alternating step-ups

Repeat 4x

Mary: 40 alt speed Flutter kicks IC

Numberama: 11

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Tough love is not about being tough, it’s about serving and sacrificing for others. Luke 9:23 And he said to them all, If any man will come after me, let him deny himself, and take up his cross daily, and follow me.

Moleskin:  

Humid Heros

  • When: 20200609
  • QIC: Hot Spot
  • The PAX: High Stick, Too Much, Fanny Pack, Old Mcdonald, McFly, Mary, Space Cowboy, Hospice, Microwave, Jingles, Hot Spot


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Conditions: 75 and stupid humidity!

Count: 11 Pax

The Thang:  The Hero – Molly Greene

Warm up at COP: 20 SSH IC, 20 Don Quixote IC

Mosy to storage and each pax receives 1 CMUand mosies back to COP

20 block press, 20 block curls,

Run the half-block loop around Doty to horseshoe pits

20 dips on the wall, 10 steps up on wall (each leg)

Run back to COP

Rinse and repeat – AMRAP

COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM