Seismic Archives - F3 Summerville

Burpee Test (Again)

When: 20230413
QIC: Milton
The PAX: Kiwi, Grits, Microwave, Johnny 5, Space Cowboy, Smokey, Hospice

2023-04-13 by Milton

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 50 degrees

FNGs: None

COP:

Burpee Test: 13 minutes to complete 100 burpees

The Thang:

4 corners – outside Doty park

1 minute to run the short sides, 2 minutes to run the long sides

Corner 1: LBC – 20 – OQ

Corner 2: Flutter Kick – 20 -IC

Corner 3: American Hammer – 20 – IC

Corner 4: Cannonball Sit-ups – 20 – OQ

Mary:

None

Numberama: 8

Namerama: Kiwi, Grits, Microwave, Johnny 5, Space Cowboy, Smokey, Hospice, Milton

Pledge and COT

Devo: No matter how much turbulence you encounter, you can’t forget to fly the plane.

Moleskin: replace with moleskin

03.14.2023

When: 20230314
QIC: Milton
The PAX: Flo, Kiwi, Hospice, Picasso, Middle School, Bow Tie, Grits, Ryback, Schrute, Space Cowboy, Fanny Pack

2023-04-13 by Milton

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 37 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 10 – IC

Hill Billy: 10 – IC

Imperial Walkers: 10 – IC

The Thang:

Run to the parking garage.

Partner up: Partner 1 runs up the stairs, across and down the stairs. Partner 2 does exercises while they wait.

People’s Chair

Balls to the wall

LBC

Squats

Run to the AO.

Mary:

Cannonball sit-ups: 20 OQ

Terrible Ts: 10 – IC

Numberama: 12

Namerama: Flo, Kiwi, Hospice, Picasso, Middle School, Bow Tie, Grits, Ryback, Schrute, Space Cowboy, Fanny Pack, Milton

Pledge and COT

Kegel Run

When: 20230117
QIC: Milton
The PAX: Kiwi, Amnesia, Ryback, Microwave, Space Cowboy

2023-04-13 by Milton

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 48 degrees

FNGs: None

COP:

SSH: 77 – IC

TTT: 7- IC

Don Quixote: 7 – IC

Good Morning: 7 – IC

LBAC (Forward): 7 – IC

LBAC (Backward): 7 – IC

Overhead Clap: 7 – IC

Bat Wing: 7 – IC

Moroccan Night Club: 7 – IC

The Thang:

Kegel run (keep the line tight) to the parking garage.

Level 1: Merkins: 7 – OQ

Level 2: Merkins: 7 – OQ

Level 3: Merkins: 7 – OQ

Level 4: Merkins: 7 – OQ

Level 5: Merkins: 7 – OQ

Run down the stairs.

Level 1: Merkins: 7 – OQ

Level 2: Merkins: 7 – OQ

Level 3: Merkins: 7 – OQ

Level 4: Merkins: 7 – OQ

Level 5: Merkins: 7 – OQ

Run down the stairs.

Level 1: Merkins: 7 – OQ (4 count down, 4 count up).

Kegel run (keep the line tight) back to the AO.

Mary:

LBC: 77 – OQ

Left Leg on Right Knee: 7 – OQ

Right Leg on Left Knee: 7 – OQ

Ray Charles: 7- OQ

Pickle Pusher: 7 – OQ

Pickle Pounder: 7 – OQ

Shakira: 7 – OQ

Terrible T’s: 7 – OQ

WWI Sit-Up: 7 – OQ

WWII Sit-Up: 7 – OQ

Indigenous People Sit-Up: 7 – OQ

Magoo’s: 7 – OQ

Numberama: 6

Namerama: Kiwi, Amnesia, Ryback, Microwave, Space Cowboy, Milton

Pledge and COT

12 Days of Seismic 2022

When: 20221215
QIC: Milton
The PAX: Kiwi, Microwave, Peg, Space Cowboy, Schrute, Fanny Pack

2023-04-13 by Milton

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 50 degrees

FNGs: None

COP:

SSH: 15 (IC)
TTT: 10 (IC)
Imperial Walkers: 10 (IC)

The Thang:

1^st Day of Seismic: Low Plank for 60 seconds

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

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

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

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

6^th 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

7^th 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

8^th 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

9^th 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

10^th 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

11^th 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

12^th 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:

None

Numberama: 7

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

Pledge and COT

Brickees and Merkins a Plenty

When: 20230223
QIC: Splinter
The PAX: FannyPack (R) Grits (R) Hospice (R) Peg (R) Pretzel (R) Milton, Amnesia, Space Cowboy, Flo, Kiwi, Middle School, Johnny 5, Rush

2023-02-24 by Splinter1

Conditions: 62 and mild.

COP: Side Straddle Hops (10x) , Imperial Walkers (20x) Don Quixote’s (20x)

The THANG: The Pax ran to the brick pile and each grabbed two bricks and circled back up. Ran to the corner of N Hickory and W 4th and began an Indian Run to Palmetto and 4th. Circled up for 10x Brickees and 10x Merkins, Indian Run to corner of Bryan St and 4th circle up with 10x Brickees, 10x Merkins, 10x Tricep Extensions. Indian Run commenced to Bryan and W 2nd St. Halted the brickees for one round: 10x Merkins, 10x Tricep Extensions, 10x Curls, 10x Squats. Indian Run to W Luke and N Palmetto: 7x Brickees, 10x Merkins, 10x Tricep Extensions. The bonus round for time: run to Jingles Hill for 7s starting with 6x Brickees at the bottom and 1 Merkin at the top. At completion (time expired) Indian Run back to AO and return to the flag.

For those keeping track of miles it was nearly 2.5 Miles of running thanks to your Tremor AOQ leading.

MARY: No time for Mary

Devo: Be willing to forgive as much as possible even when it’s hard because we all need it even when we don’t deserve it, because Christ died for our sins when we didn’t deserve it either.

When: 20221229
QIC: Chowdah

2022-12-29 by Chowda

8 pack of pax for a Murph

Conditions: cool, and 45

Shortcake Special (Before the BC): uh, Idk?

Ruckers: no

FNGs: no

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:

10ttt, 15 don q, 20 imp walkers, 25 ssh, 30 mountain C’s – all IC

The Thang:

Murph-

Mile run, 100-ww1s, 200-merkins, 300-squats

Mile run @ halfway point of exercises

6 Minutes of Mary:

Nope, no need

Numberama:8

Namearama:yes

Announcements: anniversary convergence coming up

Pledge of Allegiance: aye!

BOM: (Prayer)

Led by ….Qic

Devo:

Led by ….Qic. it is so easy to fall off. You slowly let the good things you were doing in your life slide away. Get lazy…. don’t, cause it’s a slippery slope – stay hard! Do something hard every day except maybe vacation. It doesn’t always have to be physical

Moleskin:great butt kicking had by all. I know pretzel finished…some others got close. Qic did not, but we all ran the 2 miles and did at least 60-120-180

https://f3summerville.com/2022/12/29/15092/

Bring Sally Up To 11

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

2022-11-23 by Milton

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

2022-10-27 by Milton

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 ¹⁶Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. ¹⁷For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. ¹⁸So 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

2022-10-27 by Milton

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

2022-09-25 by Milton

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