Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


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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: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

June Running of The Cardiac

  • When: 20200618
  • QIC: Sakrete
  • The PAX: Wambach, Chowdah, High Stick, Bob the Builder (R), Splinter, Swinger, Easy In, Mad Dog,


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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 degrees and clear

FNGs: They don’t participate in the Cardiac.  Well except for ItGoneBFun.  He did.  But that was a long long long time ago

COP:  Runners Stretch and TTT.  (Lead by Splinter because even at 33 years old I struggle with punctuality… badly)

The Thang:

THE CARDIAC- THE MONTHY FITNESS TEST FOR BEDROCK.  CONSISTS OF:

5 MERKINS

10 SQUATS

15 WIDE MERKINS

20 LBC

RUN DOWN TO LIGHT POLE ON RIGHT SIDE AND BACK.

RINSE AND REPEAT FOR 40 MINUTES

Results are below

Wambach w/ Ruck:  10

Chowdah-8

High Stick-9

Bob the Builder-  All of them

Splinter- 11

Swinger- 9

Easy In- 11

Mad Dog- 8

Sakrete- 8

Mary: She took the morning off from The Cardiac

Numberama: 9

Namerama: Wambach, Chowdah, High Stick, Bob The Builder, Splinter, Swinger, Easy In, Mad Dog, Sakrete

Pledge and COT

Announcements: Not a lot going on due to social distancing.  Stand by for future updates

Devo: Disclaimer:  My devos come from a Christian background.  

Don’t Be Afraid 

Deuteronomy 31:6

Do you remember when you were a kid waking up paralyzed in fear from that same bad dream?  Fear is something we battle from a young age.  Nonetheless, God charges us to overcome our fears.  He assures us we are not alone.  He will not abandon us!  Be courageous today when that sneaky fear tries to tell you its time to panic.  It’s not true, your God is with you.

Moleskin:   The Cardiac is what it is.  The reason for coming out this morning is for the mumble chatter and work.  The CC always supplies a lot of both.  Good time with some good men this morning.

Creaming hot and sweaty – 29 May 2020

  • When: 20200529
  • QIC: Mary
  • The PAX: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter


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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: 85 degrees with humidity so thick you could slice it

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 7

Namerama: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:  

Team MasterLoad: 26.75. Team Olaf: 0

  • When: 20200313
  • QIC: Flo
  • The PAX: Masterload, Creeper, Repo, The Colonel (R), Old Flame (R), Grits (R), Bob the Builder (R), Splinter, Space Cowboy, Hot Tub, Dutchess


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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:  62 degrees

FNGs:  None

The Thang: We ran at Nexton. This is quazi-town where Hospice aspires to be mayor.

Moleskin: Olaf decided throw a little shade towards Team MasterLoad earlier this week, despite the fact that our teams are not currently facing off against one another in March Madness. While Team MasterLoad was well represented at this morning’s Creamer gaining 26.75 points, Team Olaf was nowhere to be found. In other news, Floppy will be holding a press conference today to discuss the possibility of cancelling F3 Summerville March Madness or proceeding forward with holding the event without fans. Stay tuned…

Fake News

  • When: 20200309
  • QIC: Flo
  • The PAX: Sakrete, Grits (R), Mad Dog, Milton, High Stick, The Colonel (R), Peg (R), Schrute, Show Me, Bob the Builder (R), Old Flame (R)


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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:  46 degrees

FNGs:  None

The Thang:  YHC teased the PAX with a preblast touting the new and creative route that would await them at Tremor the following morning. However this was fake news and we did the Presbyterian Lupe instead.

Moleskin:  YHC ran with Milton and Schrute. Show Me and Peg ran by us. Solid work by all involved in getting miles for March Madness.

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: 

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


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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.

 

 

Mad Dog’s Big Red Block Party

  • When: 20200206
  • QIC: Waldo (Mad Dog as Co-Q)
  • The PAX: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG)


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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: Warm, muggy

FNGs: Booster Seat (Will Long)

COP: TTT x10 IC; LBAC x15 IC (forward and backward)

The Thang:
-Grab a block and meet near the yield sign.
-Partner up for a double dora.
-Double Dora – 100 Chest Presses; 200 Curls for the Girls; 300 Squats w/ the Block; 300 Chest Presses; 200 Tricep Rows; 100 Squats w/ the Block (one partner is doing the exercises, the other is running around the dirt parking lot, then swapping places)

Mary: Tricep Extensions x20 on Q; LBCs x50 on Q; Tricep Extensions x20 on Q; LBCs x40 on Q; LBCs x30 on Q; Heel Taps (aka Ray Charles) x16 IC

Numberama: 13

Namerama: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG), Mad Dog, Waldo

Pledge and COT

Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand. Need volunteers for P200

Devo: Read Ecclesiastes 4:12; Let’s remember to encourage and support each other and our families.  Don’t do it alon, reach out to each other and always look to God.

Moleskin: This was all Mad Dog.  The Q spot was open for today, so on Tuesday when I Q’d, I asked for a volunteer to Q today, and Mad Dog stepped up right away to pick up his 2nd co-Q.  He designed this beat-down and handled everything other than this backblast.  As soon as he can knock out Q School, he’ll be good to go, and he already knows how to come up with a good quality workout.  Special welcome to Rocking Chair from F3 Lexington, who not only showed up to workout while on a work trip, but also brought out an FNG.  So welcome Booster Seat (Will Long), who lives in Summerville, and will hopefully be making more appearances in the gloom.

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


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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:  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!

The Cardiac Results January 2020

  • When: 20200116
  • QIC: Defib
  • The PAX: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, 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: 64, humid, not rainy until after 5:45

FNGs: None

Ruckers: Swinger🤘

Disclaimer: Given. Push yourself, don’t hurt yourself.

COP:

Through the Tunnel 10 IC

Don Quixotes  10 IC

LBAC forward and backward while I gave instructions for The Cardiac 

 

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac January 2020 Results:

Swinger 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

Gypsy 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Sakrete 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Fish N Chips 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Bambi 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles)

Bob The Builder 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

First Alert 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

AC/DC 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

High Stick 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Mad Dog 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Defib 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.1 miles)

Mary: None

Numberama: 11

Namerama: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, Defib

Pledge and BOM – Done

Prayer Reqests:

Prayers for Mad Dog’s daughter’s health 🙏

Prayers for the unspoken prayers

Prayers for our relationships with our spouses and those close to us

Announcements:

Jan 25, 2020 0700 Convergence wourkout at Doty 

Jan 25, 2020 5pm-10pm Convergence Party at the Ponds/Tectonic! Shortcake will bring his food truck so bring money for some good eats. There will be a Flag retiring ceremony so if you have a flag that needs retiring bring it to the party. If available, stay a bit after to help clean up.

Devo: 

“You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.”
Josh Shipp

 

Moleskin:  The Cardiac SUCKS  😂 Great Push, Men! Fish and Chips brought chalk so that we kid keep track of how many rounds we did. Thanks Fish!