Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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


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: 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: 

The Secret Concert Before the Tour

  • When: 20200213
  • QIC: Floppy
  • The PAX: Flo, Ramen, Bob the Builder (Respect), Smokey, Fanny Pack, Sprinter, Space Cowboy, Muscadine, Microwave


by Leave a Comment

Weather: 70 degree February day with the occasional breeze

FNG: not today

Warm-Up: It’s 5:00, let’s go…started with a jog with various stops for SSH, TTT, baby arm circles, and overhead claps (in front of the window at the Y) that ended at the Concrete Beast.

The Thang: A garage workout in the spirit of the Shocker.

  • Top level: 25 merkins and LBCs
  • Go down a level: 24 Peter Parkers and American Hammers
  • Take stairs to the bottom: 23 Squats and hold plank for 23 seconds
  • Run to the entrance: 22 monkey humpers and pax’ choice of 22 Carolina Dry Docks or 44 Brick Curls
  • Run up to the top and do all exercises again dropping the count by 1 at each level
  • Head back to the AO stopping at various points for Flutter Kicks, Monkey humpers and some calf raises that burned

Mary: Nothing, the 6 walked up right at the time to finish

Devo: YHC was the Summerville Q of the Year in 2017. March 22, 2018 was his last boot camp Q. The creativity juices were gone. They’re finally coming back. It’s ok to not be ok, as long as you don’t stay there.

Moleskin:

As mentioned above, YHC used to Q a good bit, but then went MIA from the boot camp Q sheet for almost two years due to creativity blocks, person goals, and injuries. I decided 2020 is the year to get back at it. The magic date was going to be my birthday on February 25th, but Milton posted late last night he needed a Q. I have a few ideas rolling around in my head for a few weeks. I pulled one out and told him I’d take it. I didn’t tell anyone or post a pre-blast.  As I walked up I heard pax asking who the Q was supposed to be. I ran up, said Floppy has the Q, and off we went. The way I saw it this was the secret concert to get ready for the big tour. It’s reserved for a select few…the tip of the spear. Were there some mistakes in calls? Yep. Did the pax bring the mumble chatter? Yep. Did pax say they hated and enjoyed the workout? Yep. Are the creative juices back? Come out to Seismic on February 25th to find out. Thanks to all of the men that showed up today. If nothing else I’m glad to hear that Bob the Builder still can’t count and still turns around when little baby circles backwards is called.

 

 

Hello Darkness My Old Friend

  • When: 20200206
  • QIC: Goose
  • The PAX: Ramen, Pretzel, Old Flame, Microwave, Splinter, Space Cowboy, Fanny Pack, Smokey


by Leave a Comment

I recently returned to The ‘Ville from an extended work duty.  While unpacking I noticed the pile of sandbags in the garage and a sense of home came over me.  I signed up immediately to Q at my home AO, Seismic and get back in the the gloom – with my sandbag friends.  Never take for granted the group of Brothers you post with nor the blessing of health.

Conditions: 67 degrees, breezy, cloudy skies

COP:  SSH x15 IC, Imperial Walker x15 IC, Prisoner Squats by 15 on Q, Don Q. x15 IC

Thang:  Pax Battle Buddy up, each pair issued a sandbag.  Mosey to Jingle’s Hill.  Execute 11’s, Merkins by Merkins and when moseying to up/down the hill tote the sandbag.  At each end, grab a different weighted bag.  Rinse and Repeat until complete.  Mosey back to AO

Mary: WWII sit-ups x20, Chill Cuts, WWI sit-ups x 20, Chill Cuts,  Flutter Kicks x 25 IC, Six Inches

COT

BOM

DEVO – by YHC

Variety is the Spice of Life

  • When: 20200204
  • QIC: Flo
  • The PAX: Goose (R), Inferno, Hospice (R), Space Cowboy, KY, Splinter, Fanny Pack, Microwave, Mary, Smokey, Bob the Builder (R), Defib, Ramen, Grasshopper


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:  54 degrees, dry with a nice breeze

FNGs:  None

COP:  SSH, TTT, LBAC, Imperial Walkers, Overhead Clap, Monkey Humpers

The Thang:

Mosey to the brick pile and get two bricks per man.

  • Overhead claps
  • Rocky Balboas
  • ¼ Mile Indian Run w/bricks
  • Overhead claps
  • Rocky Balboas

Trade your bricks for a block

  • Scorpion

Mosey with your block to the parking lot on the far side of the AO.

  • Curb crawl:   Bear crawl from one side to the other. At each curb you execute one Merkin with your hand on the curb. Bear crawl back and add one Merkin to your reps at each curb. Stop at six.
  • Curls for the Girls
  • Tricep Extensions

Move to the restroom building

  • While holding People’s Chair we shuffled the blocks to one end and build a wall
  • Balls to the Wall with shoulder taps
  • While holding People’s Chair we shuffled the blocks back the other direction until each member of the PAX had a block
  • Overhead press while in People’s Chair

Return the blocks

Mary:  WW2 Sit-Ups, LBCs, Pickle Pounders, Terrible T’s

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC is reading through the book of Esther this week. Esther was an exiled Jew who was chosen to be the new queen of the King of Persia. When a plan is put in place by the king’s most trusted advisor to annihilate every Jew in the kingdom, Esther is used by God to bring the deceptiveness of this plan to light. Ultimately, the plan fails and the king’s advisor, Haman, pays for his efforts with his life.

Esther was exiled from her home. Forced to live in a foreign land. Yet God used her terrible circumstances to save her people. YHC encouraged the PAX to remember that no matter how bad a circumstance may seem, God can work in it. Perhaps He has placed you there for a time such as this and intends to use you for His good and glory.

Moleskin: The PAX brought it today and made it through a variety of PT like pros. Goose is back, which is awesome. M&M appeared out of thin air, and KY paid a visit to his old stomping grounds!

Seven Steps To Heaven and Nine Rings Of Hell

  • When: 20200128
  • QIC: Jingles
  • The PAX: Threes Company, Freeloader, Hospice, Probie, Milton, Flo, Peg, Microwave, Splinter, Space Cowboy, Shrute, Fannie Pack, Smokie, Mary, Ramen, Jingles, FNG Dante Stanton (Inferno)


by Leave a Comment

The men of Seismic took on another Jacob’s Ladder at Jingles Hill while welcoming FNG Inferno (Dante Stanton)

THE THANG

SSH x 20 ic
High Knees x 20 ic
TTT x 20 ic
Don Quixote x 20 ic
Flutter kicks x 50 ic

Mosey to Jingles Hills

Jacob’s Ladder – Burpees at the top of the hill, squats at the bottom of the hill

Slow big boy situps x 20
Diamond merkins x 10 ic

Mosey back to AO

Slow big boy situps x 10
Diamond merkins x 10 ic
Slow big boy situps x 10
Diamond merkins x 10 ic

MARY
Big boy sit ups x 10
Bridge, left leg up x 15 ic
Big boy sit ups x 10
Bridge, right leg up 15 ic
Boat / canoe
Flutter kicks x 50 ic

Count-a-rama
Name-a-rama
Announcements
Pledge
BOM

DEVO
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

– Hebrews 12:1-3

Moleskin: T-Claps to FNG Inferno for showing up after recently being in the hospital with Type 1 Diabetes and to Hospice for posting after heart surgery and having his chest cracked. T-Claps to Peg for placing in the Charlie Post.

Do You Own a Battery Charger?

  • When: 20200123
  • QIC: Stalker
  • The PAX: Grits (R), Space Cowboy, Fanny Pack, Smokey, Milton, Splinter, Schrute, Flo, Microwave, Floppy


by Leave a Comment

INTRO: Wanting more cardio this morning, YHC decided to bring a dead golf cart to Seismic so the PAX could take her for a walk. The plan was simple but apparently effective.

11 strong men have a new appreciation for battery chargers.

COP: Squats x10

THANG: Divide into 2 teams of 5. The teams took turns pulling/pushing the golf cart to Jingles Hill (about 0.5mi), alternating teams every block. Do not let the cart stop rolling.

At Jingles Hill, the teams took turns pulling/pushing the golf cart to the top of the hill (about 500′), then riding the cart back to the bottom. The team that was not dragging the golf cart up the hill, performed an exercise of the team’s choosing. Flip flop. Rinse and repeat x3.

The teams pulled/pushed the golf cart back to the AO, alternating every block.

Once back at the AO, the men pulled/pushed the golf cart Indian Run style around the AO block – one man pulling, one man steering, one man pushing. Rotate often.

MARY: Dying cockroach

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: 

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

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


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: 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.

Don’t overthink it

  • When: 20200116
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Space Cowboy, Splinter, Greenbags, Grasshopper, Smokey, Pretzel


by Leave a Comment

The ambush came just before dawn. Three men on horseback, each carrying a long rifle and a flask of rotgut whiskey, positioned themselves in the rocks and boulders that overlooked the encampment. The smoky remnants of the campfire still lingered in the air as the first shots rang out, shredding the canvas of the covered wagon and laying waste to our dried meats and beans.

What does any of this have to do with the workout, you ask? Nothing. Nothing at all.

Conditions: Low 60s, dry.

COP

  • SSH x2 IC
  • Mtn Climber x 10 IC
  • TTT x 10 IC
  • Imp Walker x 10 IC

Mosey to block pile for one block each, place them on the sidewalk by the diagonal parking spaces near the tennis courts, return to flag.

The Thang

The Cannoli Flame. A legacy of the gone-but-not-forgotten Aftershock AO. Run a lap around the block of Doty Park, stopping at the flag to execute the following:

  • 10 burpees
  • 20 LBCs
  • 30 merkins
  • 40 squats
  • 50 flutter kicks (two-count)

One added twist: halfway through the lap around the block, stop at the blocks for 20 overhead presses.

Repeato until Q (that’s me) calls time.

30 seconds of Mary: 20 American Hammers IC

Countarama/Namearama/Pledge/COT/BOM

Teachers – The January Running of The Hero

  • When: 20200114
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Schrute


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: 66

FNGs: None

COP:

SSH: 16 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Little Baby Arm Circles – 10 Forward – IC, 10 Backward – 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 Teachers. Teachers often spend more time with our children than we do and possess a level of patience that I wish I had. There are some great teachers that really care about the kids they are teaching, and they deserve to be honored. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 6

Namerama: Microwave, Smokey, Space Cowboy, Splinter, Schrute, Milton

Announcements: Anniversary convergence January 25th, 0700 @ Doty Park. Anniversary party January 25th, 1700 @ The Ponds.

COT

Devo:  

Moleskin: 

Ten Things I Hate About Seismic

  • When: 20200109
  • QIC: Milton
  • The PAX: Microwave, Old Flame, Mary, Beetle, Splinter, Schrute, Grasshopper, 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 – 50 – IC

Imperial Squat Walkers – 15 IC

TTT – 15 IC

The Thang:

Little Baby Arm Circles – Until failure

Crab Walk – To the peninsulas and back

Burpees – 15 IC

Bear Crawl – To the peninsulas and back

Body Builders – 10 IC

Lt. Dan – To the peninsulas and back

Monkey Humpers – 15 IC

Stayin Alive – To the parking spaces and back, to the peninsulas and back, to the end and back

Iron Cross – 20 OYO

Terrible T’s – 15 IC

Indian Run – Last PAX completes 5 merkins before running to the front. 2 laps around the AO

Mary: Pax choice around the circle

Numberama: 10

Namerama: Microwave, Old Flame, Mary, Beetle, Splinter, Schrute, Grasshopper, Fanny Pack, Flo, Milton

Pledge and COT

Announcements: Anniversary Convergence January 25th, 0700 Doty Park. Anniversary Party January 25th, 1700 The Ponds.

Devo: Idols are not just images made of wood or gold. They are anything in your life that takes away from your relationship with God. Be aware of the idols you have created, and propritize what truely matters.

Moleskin:   Forest Gump started as a restaurant, then became a book, then became a movie.