Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Is Hell Freezing Over?

  • When: 20191126
  • QIC: Flo
  • The PAX: Peg (R), Floppy, Grits (R), Splinter, Space Cowboy, Green Bags, Microwave, Milton, Schrute, Bee Wax, Mary


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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:  40 degrees

FNGs:  None

COP:   SSH, TTT, Hill Billies, Imperial Walkers, LBAC OH Claps, Terrible Ts

The Thang:

Mosey / Indian Run to Huger Park with a few stops along the way for Squats.

Once there, pull-ups were the theme with a few other exercises peppered in for flavor.

  • Underhand Pull-ups
  • Step-ups
  • Overhand wide stance Pull-ups
  • Swing Merkins
  • Close Fist Pull-ups
  • WWI Sit-Ups
  • Rinse and repeat in some fashion with a few tweaks to the reps

Mosey / Indian Run home with a few stops for PT

Jail break from the last stop back to the AO

Mary:  Flutter Kicks, Jane Fondas

Numberama, Namerama, Announcements, Pledge, COT

Devo: When you give thanks on Thursday, don’t give thanks to “nothing” or give thanks to something ambiguous. Thank your Heavenly Father who is the giver of all good gifts.

Moleskin: Fanny Pack and Smokey were both absent today. If YHC didn’t see them out and about on occasion, I’d e inclined to believe the live at the AO. They are stalwart. They are always there. For both of them to be absent on a given day is a sign of the apocalypse.

David Redding and Tim Whitmire – The October Running of The Hero

  • When: 20191015
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Space Cowboy, Smokey, Flo, Freeloader, Matlock, Green, Bee Wax, Dockers


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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: High 60’s

FNGs: None

COP:

SSH: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – 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 founders of F3 David Redding and Tim Whitmire. There is no way they could have known the amount of lives F3 would impact when they launched the first workout on 1/1/2011. They did not just impact the lives of the PAX, but the PAX families and communities. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama: Fanny Pack, Old Flame, Space Cowboy, Smokey, Flo, Freeloader, Matlock, Green, Bee Wax, Dockers

Announcements:  Show-Me & Pretzel competing in the Half Ironman in Chattanooga.  

COT

Devo: You may never know the amount of lives you impact with your daily interactions. Make sure you are having a positive impact.

Moleskin: 

Trip to the Hutchinson Square

  • When: 20190920
  • QIC: Grasshopper
  • The PAX: MInivan, Beethoven (R), Three's Company, Bob Jones, Raw Hide, Short Circuit, Big Haul, Dowry (R), Bee-Wax, Grasshopper


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Conditions: Decent

FNGs: None

COP: N/A

Thang:

Pax were given reflective gear, and we moseyed to the square.

At the square the street had 13 light poles,

1 burpee at the first light pole, bear crawl to the second light pole 12 Merkins (adds up to 13)

jail break to the first light pole, then

2 burpees at the first light pole, bear crawl to the third light pole 11 Merkins and so on until

7 burpees at the first light pole, bear crawl to seventh pole (modify as needed), 6 Merkins and we descended

this was done until it was time to head to AO for some Mary.

Mary:

20 LBC’s IC, 25 flutter kicks IC (Short Circuit called this), 20 iron crosses OQ (Dowry called this), 100’s

Numberama: 10

Namearama and Pledge: Done

Announcements:

2020 Anniversary convergence, coming up 5K runs, and other marathons

BOM: Dowry lead this

The Ditch 9/07/19: Mobile Usain Bolts

  • When: 20190907
  • QIC: Bedpan
  • The PAX: Tinder, Redo, Olaf, Wee Woo, Mrs. Potts, Honey Booboo (R), Prayer Request, Beanie Baby, McGruff, B Wax


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Intro: YHC loves mobile Q’s and going off campus. Wanted to bring that today along with a beatdown. Wreck It Ralph said on his Faultline preblast that The Ditch was going to sing songs and hold hands today…YHC made sure that did not happen.

Conditions: Mid 70s, no precipitation

Shortcake Special (Before the BC): Olaf, Redo

Ruckers: none

FNGs: None

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:
TTT x10 IC

LBAC x15 IC fwd/bck

Catalina Winemixer x15 IC

Squats x10 OQ

grab a block, come back to flag

The Thang:
Mobile Usain Bolts: as the PAX is doing an exercise together, 1 man is completely a run or bear crawl as instructed. When he gets back, another man goes…rinse repeat until all have done the run/bear crawl

Around the Tennis Courts: completed exercises IC or OQ as someone runs around the tennis courts. Rinse Repeat until everyone ran around the tennis courts.

mosey to the church

Bear Crawls at The Church: completed exercises IC or OQ as someone bear crawls in the parking lot. Rinse Repeat until everyone bear crawled in the parking lot.

mosey to the big field

Jailbreaks at the Big Field: completed exercises IC or OQ as someone jailbreaks 50 yards & 100 yards in the big field.  Rinse Repeat until everyone jail breaked.

mosey to the flag

At the Flag: no usain bolts here. Just completed Iron Crosses x20 OQ, WW1 Sit Ups w/block x20 OQ, Damnits w/block x20 OQ

stow blocks

6 Minutes of Mary:
American Hammer x15 IC, Bohemian Rhapsodies x15 IC, WW1 Sit ups x15 OQ, Pickle Pounders x15 IC, TTT x15 IC, Supervisors x15 IC, Hill Billies x15 IC

recover recover

Numberama:
11

Namearama:
Tinder, Redo, Olaf, Wee Woo, Mrs. Potts, Honey Booboo (R), Prayer Request, Beanie Baby, McGruff, Bee Wax, Bedpan

Announcements:
Tommy Henry 5K on Monday. Liquefaction/Country Club on Thursday. Carnes Crossroads workout Tuesday 6pm. Talked about recovery regarding the Hurricane.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None, head to Table32

Moleskin:
No songs, no hand holding…just a beatdown.

Pickle Pounding a Goose

  • When: 20190829
  • QIC: Stalker
  • The PAX: Goose (R), Hospice (R), Space Cowboy, Mary, Fanny Pack, Cannoli, Bee Wax, Greenbags, Matlock, Milton


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INTRO: YHC had a half-assed plan for the workout this morning, but upon discovering the furniture dolly still in the truck from a recent move, a full-assed plan quickly came together.

COP: TTT, Imperial Walker, Arm Circles, Overhead Claps, Squats

THANG: Grab a block and line up at the Faultline field. Derkins x10, block presses x50, merkins x10, block presses x50, inclined merkins x10, block presses x50

Farmers carry to gazebo. Curls x40, Tri Ext x20, Skull Crushers x20

Farmers carry to the parking lot. Squats w/ blocks x20, Squats on blocks x20

Usain Bolt: In teams of two, call an exercise for the PAX, then push your partner on the furniture dolly across the parking lot (about 100 yds), then switch and come back. Repeat until all teams have gone. LBC’s, Iron Cross, American Hammers, Burpees, OHP, monkey humpers.

MARY: pickle pounders, flutter kicks x20, WW1 x10, flutter kicks x10.

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: It use to be that integrity was the norm, not the exception. In today’s culture, little white lies, cutting corners, and cheating are the norm. Integrity is doing the right thing, even when nobody will ever know. It’s being honest in all of our dealings. And it’s admitting when we fall short. If you want to set yourself apart from the average guy, it’s as simple as practicing integrity in everything you do.

MOLESKIN: Since we had an odd number, Goose volunteered to go twice during Usain Bolt. On the quick trip out and back, he revealed that he was back in town for his birthday – “the double nickels”. Bedrock has a disturbing tradition of doing pickle pounders to the cadence of “Happy Birthday” for Pax’s bdays, so brother Goose uncomfortably received that treatment as well. Afterward, he said he “felt dirty”. Happy birthday, brother. You make 55 look damn good.

Conversations in the Dark with Old D

  • When: 20190823
  • QIC: Flo
  • The PAX: Professor, Bee Wax, Bueller, What, Matlock, Myrtle, Too Much, Space Cowboy, Schrute, Old D


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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:  76 degrees

FNGs:  None

COP:  N/A

The Thang:

We ran. Each man Ran. Some ran farther. Some ran faster. YHC ran with Old D and pushed to keep up.

Mary:  N/A – Not that kind of AO

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: The mean streets of Nexton were kind this morning. All PAX returned to base safely to enjoy the niceties of Starbucks. YHC and Old D talked about church, books, culture and family. Thankful for the accountability men!

Glendon Oakley Jr – The August Running of The Hero

  • When: 20190820
  • QIC: Milton
  • The PAX: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute


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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: Humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walkers: 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 Glendon Oakley Jr. He put his life at risk by stopping to escort children out of an El Paso mall as an active shooter was targeting innocent people. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute

Announcements:  Labor Day convergence at Bedrock, 0700. 

Pledge

COT

Moleskin: It’s Smokey’s birthday. He declined Stalker’s offer for birthday spankings.

I Learned How to Spell Nostalgia for This Backblast

  • When: 20190808
  • QIC: Flo
  • The PAX: Hospice (R), Peg, Cannoli, Spooky, Bee Wax, Freeloader, Dockers, Space Cowboy, Good Times, Schrute, Milton, Pretzel, Smokey


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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:  76 degrees

FNGs:  None

COP:

High Knees, SSH, TTT, Don Quiote, Terrible Ts, Imperial Walkers

The Thang:

Seismic recently moved back to it’s old (and newly renovated) stomping grounds on what is now the Rollins Edwards Community Center. YHC was nostalgic about the move and wanted to honor his first workout on this hallowed ground. Thanks to a solid turnout, YHC called an audible and didn’t use the logs, but we still did four corners around the parking lot.

20 Buddy Get-Ups

Buddy up with a partner who you’ll take turns carrying from one station to the next.

Round One:

Station 1: 20 Merkins

Station 2: 20 Squats

Station 3: 10 Burpees each

Station 4: 20 Calf Raises

 

Time out for Big Boy Sit-Ups

 

Round Two:

Station 1: 20 Buddy Get-Ups

Station 2: Seal Merkins

Station 3: Seal Merkins (flapjack positions with partner)

Station 4: 10 Burpees

 

Chill Cut

Bear Crawl 25 yards, complete 10 Burpees, Sprint Back while partner does WWI Sit-Ups

 

Cold War Sit-Ups

 

Catch Me if You Can for ¼ Mile

Bear Crawl 25 yards and mosey to the flag for Mary

Mary:  WW2 Sit-Ups, Pickle Pounders, LBCs, Terrible Ts, Flutter Kicks

Numberama, Namerama, Announcements, Pledge, COT

Devo:

Hebrews 9:27: “Just as people are destined to die once, and after that to face judgment,”

In the wake of our brother Wilson’s passing and the sudden/unexpected terminal diagnosis for another acquaintance of mine, YHC reminded the PAX that life is short and reiterated two points regarding the brevity of our time on Earth:

  1. When we die we’ll face judgment. While F3 isn’t a Christian organization, YHC is a Christian and thus my devos come from that point of view. The only way to have a relationship with God now and in eternity is through Jesus Christ
  2. You never know when your days will be up. Pour into those around you while you can because our time is short.

Moleskin: This week has been rough for YHC. After over a week of no strenuous activity and poor eating on vacation, getting back in the groove has been tough. Calling Cold War Sit-Ups to have a moment to catch my breath and stop the world from spinning wasn’t in the game plan. It was nice to hear afterward that other PAX found the workout difficult. That’s generally the sign of a successful Q.

MLB All-Star Salute at Doty Park

  • When: 20190729
  • QIC: 50-50
  • The PAX: Space Cowboy, Bee Wax, Short Circuit, PTI, Rawhide, Hickory Stump, Beethoven, X-ray, Good Catch


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Conditions:  Unseasonably cool in the mid 60s, a  lovely break from the heat!

Disclaimer: Nope

FNGs: Good Catch

COP:  TTT x 10 IC, BAC (F) x 10 IC, BAC (B) x 10 IC, DQ x 10 IC, High Knees x 15 IC

The Thang:

-Took lap around park; each PAX grabbed 2 bricks and headed to big field

-Completed 2 rounds of the following exercises w/ slightly less reps on the 2nd round; took lap around park in between rounds

A: ATMs – Alternating Shoulder Taps x 15 IC, Tempo Merkins x 10 IC, Merkins x 10 OQ 

L: Louganis x 10 OQ 

L: Low Country Crabs x 15 IC 

S:  Shoulder Raises x 20 OQ

T: Tricep Extensions x 20 OQ

A: Apollo Creed Burpees x 10 OYO  (ended up more like regular burpees!)

R: Rock-a-Bye Babies x 15 IC 

S: Seal Jacks x 20 IC (standing and lying)

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: American Hammers x 20 IC, LBCs x 15 IC

COT

Numberama: 10

Namerama: X ray (R), Hickory Stump, Short Circuit, Space Cowboy, Bee Wax, Beethoven (R), Good Catch (FNG), Raw Hide, PTI, 50-50

Pledge/Announcements/BOM

Devo: William Shakespeare: “It is not in the stars to hold our destiny but in ourselves.” My interpretation is that we ultimately have quite a bit of power to shape our own destiny so we should take that responsibility head on and do the best we can!

Moleskin:  None

 

At least there were no burpees

  • When: 20190801
  • QIC: Milton
  • The PAX: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy


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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: Low 70s

FNGs: None

COP:

SSH: 5 – IC

The Thang:

Get a partner and a log. Head to Jingles Hill

11’s w/ the log: Squats at the bottom, Get-ups at the top

Head back to the flag.

Mary:

No time

Numberama: 11

Namerama: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy

Pledge and COT

Announcements: None

Devo: The world tells us there are plenty of paths to happiness: earning a college degree, achieving career success, getting a new car, hitting your goal weight, marrying the perfect person, making a lot of money or buying you dream house. God tells us that joy is the discovery of an abundant life found in “less” focus on yourself and others – and more on Christ.

Moleskin:   replace with moleskin