Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 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 Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

Lost in Space

  • When: 20190618
  • QIC: Flo
  • The PAX: Space Cowboy, Good Times, Adjustment (R), Fanny Pack, Show Me, Pretzel, Old Flame (R), Milton, Bee Wax, Hospice (R), Smokey, Peg (R), Bob the Builder (R), 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:  72 degrees and humid

FNGs:  None

COP:  SSH, TTT, LBAC, Don Quiote, Terrible Ts, Hillbillies

The Thang:

.5 Mile Indian Run

10 4×4’s

Grab a block and head to the restroom building

  • Curls for the Girls
  • Block Press
  • Big Boy Sit-Ups with the Block
  • Flutter Kicks
  • Overhead Press
  • Balls to the Wall
  • Merkins
  • Carolina Dry Docks
  • WWI Sit-Ups

Build a Wall (Trump): PAX holds People’s Chair while passing cinder blocks to one end of the line and stacking them. Then reverse and build the wall on the other side.

Reverse Usain Bolt

Mary:  Heel Taps, Pickle Pounders, Captain Thor

Numberama, Namerama, Announcements, Pledge, COT

Devo: Luke 2 tells us about when boy Jesus stayed in Jerusalem when his parents and their caravan headed back home. When his parents noticed he wasn’t in their company they went back and searched the city. Eventually, they found him in the temple talking with the priests and scribes who were in awe of his knowledge.

YHC’s girls studied this passage in VBS yesterday. Last night, my M and I discussed it with them. Our discussion centered on Jesus knowing God’s purpose for his life, even at a young age, and that he was resolute in following that purpose.

YHC’s challenge to the PAX this morning: Know your purpose. By walking with God closely we can hear His call in our lives. When we find the purpose He calls us to, we will find peace, contentment, and joy.

Moleskin:

Bob the Builder got a good stretch during Don Quiotes.

Space Cowboy took a field trip. He had to stop running during the Indian Run and thought we went a different direction. A search party was sent and eventually he was found coming back to the AO after he had nearly run to the Concrete Beast looking for us. This resulted in many jokes at Cowboy’s expense, which he took like a champ. Adjustment suggested we change his F3 name to “Lost in Space.”

This was NOT the Cardiac

  • When: 20190528
  • QIC: Waldo
  • The PAX: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In


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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: Moist from the rain from the day before, but slightly cooler than it has been over the last couple of weeks

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x10 IC), slow mosey around the parking lot.

The Thang:
After the warm-up, Pax gathered at the spot we normally do the Cardiac, and got the instructions for the Tabata’s being done during the workout…40 seconds of hard work, followed by 20 seconds of rest.  Here were the exercises done for each Tabata:
-Merkins
-Squats
-Wide Merkins
-LBCs
-Burpees

Began the Thang:
-Tabata #1
-Mosey to wiffle ball field the back way
-Tabata #2
-Mosey to the big baseballs at the front of the park
-Tabata #3
-Mosey to the parking lot closest to the baseballs
-Roundabout 7s w/ jump-squats and hand-release merkins (same idea as typical 7s, just running around the parking lot, and doing the exercises at each end of the oval, instead of running back and forth) – Had to cut this a little short to make sure we had time for Mary…but most people got close to finishing
-Mosey back to the flag, w/ the ruckers taking the lead

Mary: Freddy Mercurys x20 IC; Heel Touches x25 IC; LBCs x40 IC

Numberama: 11

Namerama: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ a social & fundraising event at Shortcake’s farm at 1pm.  Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm. 4th of July Convergence at the Ditch…Bedrock will not be open that day.  LQ at Stalker’s house tonight.

Devo: Father’s Day may be a day to celebrate the one’s with us with kids, but use that day to be mindful of what it takes to be a good father, and then follow through with that throughout the year.

Moleskin:   Typically, the 2nd Thursday of the month is when the Cardiac (monthly fitness test) is held at Bedrock.  But this month, it has been moved to the end of the month as a part of Beast Week, so I was contractually obligated to NOT do the Cardiac.  So we did not do the Cardiac.  Any similarities that today’s workout had with the Cardiac were purely coincidental.  Also, shout-out to Wreck-It Ralph and DeFib as they ignored my disclaimer that today’s workout wasn’t the friendliest to ruckers, and they still did it w/ their rucks on most of the time.

A Return to the Circle Pain

  • When: 20190530
  • QIC: Flo
  • The PAX: Pretzel, Old Flame (R), Freeloader, Milton, Probie, Smokey, Hospice (R), Snap On, Joe, Bee Wax, Fanny Pack, Schrute, Space Cowboy, Bob the Builder (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:  77 Degrees

FNGs: 

COP:  Slaughter Starter (20 Burpees)

The Thang: 

Mosey to the block pile and each PAX get a block. Mosey back to the flag and circle up.

Curls for the girls x 20, Toe Taps x 20 IC, Squats x 20, Flutter Kicks x 15 IC

            Run the small loop around the tennis court.

Tricep Extensions x 15, SSH x 20 IC, Step Back Lunge x 20, Iron Crosses x 15

            Jailbreak to the far sidewalk and back.

Block Pull Merkins x 10, SSH x 20 IC, Calf Raises x 20 IC, Dammits x 10,

            Run the small loop.

Overhead Press x 20, Terrible T’s x 10 IC, Hydraulic Squats w/block x 10 IC, American Hammer w/the block x 10 IC

            Jailbreak to the far sidewalk and back.

Return the blocks and mosey back to the flag

Chest Press / Six Inches combo

Circle up. Each man calls out an exercise for the PAX to complete while he Bear Crawls around the circle.

Guest Q appearance from our prior AO Q Probie to lead us in five perfect Boby Builders

Mary:  Big Boy Sit-Ups, Indian Sit-Ups, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: 

Psalm 50:9-15

When we recognize that everything is God’s (our money, resources, time and talents) it puts things in the right perspective. We are all stewards of what we are given. Will we be the faithful steward, managing what has been entrusted to us? Or will we hoard our gifts and claim them for ourselves?

F3 is another gift that has been entrusted to us. How will we manage it going forward? Each time we come out we have an obligation to uphold the standard and make F3 something we share with those around us.

Moleskin: It has been a privilege to lead this AO the past two years. I’m excited to see Milton maintain the standard and take the AO to new heights. He is a Seismic faithful who embraces the F3 mission. Congrats Milton! Thanks to Probie for being willing to jump in for some old school Q action. Lesson learned today:  Laying down head to toe and completing Bert Reynolds can make some folks uncomfortable.

Three Little Pigs Invade Seismic

  • When: 20190528
  • QIC: High Stick
  • The PAX: Probie, Smokey, Milton, Snap On, Bee Wax, Pretzel, Fanny Pack, Grasshopper, Schrute, Grits (R), Bob the Builder (R), Flo, Space Cowboy, Joe


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Warm-up

LBAC Forward and Back 12 IC

TTT 12 IC

Don Quixote 12 IC

 

Thang

Partner Up and mosey to block pile to get one block per pair.  Mosey to tennis court nearest the Cannoli/Good Times Restrooms for the first of three speed Doras.

Court 1 – 100 Overhead Press/100 WWI Situps/100 Curls for Girls; Partnerer runs length of court and back while other partner performs exercise

Mosey to tennis court nearest the Senior Center parking lot.

Court 2 – 100 Damn Its/100 Tricep Extensions/100 LBC; Partner runs to opposite fence and back while other partner performs exercise

Mosey to across pavilion to third tennis court.

Court 3 – 100 Flutter Kicks (4 ct)/100 Curl to Overhead Press/100 Heal Touches (4 ct); Patrner runs opposite fence and back while other partner performs exercise

Stow blocks and return to flag

Mary

Panther Should Touch 10 IC

American Hammer 10 IC

PAX Choice (Pretzel) – Pickle Pounder 10 IC

PAX Choice (Probie) – Terrible Ts 10 IC

Numberama, Namearama, Announcements, Prayer

Devo

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, and comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.” Teddy Roosevelt

RIP Cinder Block

  • When: 20190528
  • QIC: Waldo
  • The PAX: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker


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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/Muggy

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward OYO), slow mosey around the parking lot.

The Thang:
Each man grabs a cinder block, and then I divided the Pax into groups of 3 (though I had to have two groups of 4 due to having 17 Pax).  At all times during the workout, one member of your group will be carrying, one will be running, and one will be exercising.  The ‘carrying’ member will transport two cinder blocks around the dirt parking lot.  While he is doing that, another member of the team will be running sprints between the entrance of the dirt parking lot, and the light pole on the right.  The third member of the group will be performing an exercise.  Once the block carrier returns, trade places so that all members will go through a cycle of Carrying/Running/Exercising.  Once all members have completed the first exercise, they move onto the next.  The exercises were:
-Flutter Kicks w/ the block
-Blockees
-Overhead Press
-Curls for the Girls
And then we ran out of time.

Mary: 10 Burpees OYO in tribute to a broken cinder block; LBC x37 IC

Numberama: 17

Namerama: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm at 1pm.  Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm.

Devo: Even a day removed from Memorial Day, do not forget the purpose of the day…to honor the men/women that paid the ultimate price in service to our Nation.

Moleskin:   YHC really doesn’t like carrying cinder blocks.  I especially don’t like to carry two at a time.  But for some reason, I felt like we needed a workout that incorporated a lot of cinder block carrying.  Unfortunately, not all cinder blocks involved in the workout made it out alive.  We had one casualty, and we made sure to pay tribute with 10 burpees.  Hopefully all of the Pax got a good workout today so that the cinder block’s life wasn’t lost in vain.

We’re Gonna Need a Bigger AO

  • When: 20190507
  • QIC: Waldo
  • The PAX: Hospice (Respect), High Stick, Stalker, Middle School, Wambach, Swinger, Double Trouble, Snooki, Grits (Respect), Bob the Builder (Respect), Loose Nuts, Sakrete, Joystick, Chum, Mayhem, Spot Me, Pavilion, Make it Harder, Show Me, Benefits, Splinter, Flanders, Easy In, Yo Adrian (Respect), Cheetah, Prius (Respect), City Slicker


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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: Temps in the upper 60s, a bit muggy

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; Indian Run (in 3 lines) to the baseballs at the entrance of the park and back to the flag.

The Thang:

Each man grabs a cinderblock and reassembles at the flag; YHC explain that I’ll be giving the Pax some individual choices about the exercises they can do…
-Decision #1 – 15 OH Press or 15 Triceps Extension (single count OYO)
-Decision #2 – 15 Curls for the Girls or 15 Bent-Over Rows (single count OYO)
-Decision #3 – 15 Chest Presses or 15 Dammits (single count OYO)
-Do a second set of the same three exercises you did above, 15x each single count OYO
-Mosey to the bridge
-Decision #4 – Bear-crawl or Crab-walk back and forth between bridge rails (2x)
-Decision #5 – 15 Decline Merkins or 15 Triceps Dips after crossing the road each time w/ whatever method you picked in #4 above.
-Mosey to wall…due to large turnout, had Pax split up between low wall and high wall.
-Decision #6 (low wall) – Box Jumps or Toe Taps (for one minute)
-Decision #7 (high wall) – People’s Chair or Plank w/ feet on wall (for one minute)
-After one minute, Pax switch walls and make a decision there.
-Mosey to far parking lot
-Decision #8 – Stayin’ Alives w/ choice of 3 burpees or 10 squats after returning to the start each time.
-Mosey back to the wall
-YHC now uses the Pax’s earlier choices against them.  They have to do the exercise they avoided in Decisions #6 & #7 for 90 seconds each.
-Mosey to bridge
-Pax must do the exercises/movements they avoided in Decisions #4 & #5…crossing the road 4x, and doing 10 reps of each of the exercises from Decision #5 each time.
-Ran out of time, so moseyed back to the circle and stowed the blocks

Mary: LBC x20 IC; Heel Touches x27 IC

Numberama: 28

Namerama: Hospice (Respect), High Stick, Stalker, Middle School, Wambach, Swinger, Double Trouble, Snooki, Grits (Respect), Bob the Builder (Respect), Loose Nuts, Sakrete, Joystick, Chum, Mayhem, Spot Me, Pavilion, Make it Harder, Show Me, Benefits, Splinter, Flanders, Easy In, Yo Adrian (Respect), Cheetah, Prius (Respect), City Slicker, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm…details to come.

Devo: You face a lot of choices in life.  And often times, you don’t get the benefit of hindsight.  So if you make a decision and it turns out poorly due to circumstances that you could not have reasonably foreseen, then there’s no reason to beat yourself up over it.

Moleskin:   YHC was long overdue to start Qing, so after facilitating the Cardiac at Bedrock a couple of times, and after co-Qing w/ Sprinkles a couple of months ago, I finally stepped up w/ my first real solo Q.  The turnout by the Pax was amazing and forced YHC to have to modify the Weinke a bit due to our size.  Also, this Weinke had a lot of instructions for the Pax, so the large numbers worried me a bit, but I was able to cut through the mumble chatter and get everyone on the same page most of the time.  I didn’t quite get to everything on the Weinke due to time, but I feel like the Pax got their heartrate up and got a solid beatdown.  YHC learned quite a bit from this first solo Q, and I look forward to leading again soon.

Fighting Off Complacency

  • When: 20190104
  • QIC: Hot Tub
  • The PAX: Major Dad, Peaches, Woody, Bob the Builder, Ramen, AC/DC, Hot Tub


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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 50s and humid

COP:

5 Burpees OYO

Imperial Walker x 10 IC

Squat x 10 IC

Mosey to front lawn area

10 Burpees OYO (due to plan being 5 at beginning and end of each stop)

Shoulder Press x 10 IC

Merkin x 10 IC

5 Burpees OYO

Mosey to bottom corner of triangle

5 Burpees OYO

Don Quixote x 10 IC

Alt Lunge x 10 IC

5 Burpees OYO

Mosey to top corner of triangle

5 Burpees OYO

Overhead Clap x 10 IC

Merkin x 10 IC

5 Burpees OYO

Slow(er) mosey to near corner of triangle

Brief recover for introduction

The Thang:

Lunge walk x 10 steps, Squat x 10

Rinse and repeat until you get to stop sign, mosey back, plank for all to finish

Bear crawl x 10 steps, merkin x 5

Rinse and repeat until you get to stop sign, mosey back, plank for all to finish

10 Squat

Lunge walk to line even with Oak tree w/ light at base

9 Squat

Lunge walk back to start

Rinse and repeat, decreasing 1 rep each stop, until finish back at start

10 Merkin

Mosey to stop sign

9 merkin

Mosey back to start

Rinse and repeat, decreasing 1 rep each stop, until finish back at start

Mosey to imaginary flag

Recover, Recover

Numberama: 7

Mosey to front of farmhouse for Pledge w/ flag on house

Pledge and COT

Announcements: Anniversary Convergence and Party 01/12/18. Goal is 100 men, show up, bring FNG or slackers

Devo: Complacency is a tricky bitch. Don’t make excuses and fight it alone. Get out, get moving, post when able.

Dora brought in 2019 with 2019 Reps

  • When: 20181231
  • QIC: Sugar Mountain
  • The PAX: Major Dad, Bob The Builder, Milton, Smokey, Peaches, Beaker


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Weather: 62 Deg and nice

FNG: None but a return of Beaker

COP

TTT x10 IC, Don Quixote x 10 IC, Imperial Walker x 10 IC, Mountain climber X 10 IC, BAC x 10 each way IC

The Thing (Dora)

125 Body Builders

224 Curls for the Girls

324 Squats with Block

Mary

Pickle Pounders x 20 IC​

Numberama: 7

Pledge:

BOM:

Devo: Celebrate your victories in 2019

One Cold Day

  • When: 20181128
  • QIC: Flo
  • The PAX: Bob the Builder (R), Peaches (R), Roscoe, Green Bags, Cold Cut, Ramen, Woody, Major Dad (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:  32 degrees

FNGs:  None

COP:  SSH x 20 IC, Imperial Squat Walkers x 10 IC, Monkey Humpers x 10 IC, LBAC x 10 IC (forward and backward).

The Thang:

Little mosey for the Pax then each man grab two blocks

Line up on side of the AO. Stations are set up roughly 10 yards apart going across to the other side of AO.

Station 1: Toe taps on the block

Station 2:  Block press

Station 3:  Flutter kicks while holding up the block

Station 4:  Squats with the block

PAX go station one and back. Complete five Merkins. Go to station two and back. Complete five Merkins. And so on until all four stations are hit. PAX farmer carry the blocks from each station.

Take a break for Mary in the Middle. Each PAX calls a core exercise to complete.

Rinse and repeat the block stations but this time the PAX have to hit each station again as they pass it on the way back.

Mary: No time left for the real Mary

Numberama, Namerama, Announcements, Pledge, COT

Devo: A word from John Maxwell’s leadership devotional on being a servant leader and looking to put your people first.

Moleskin:  Good time today at the Ponds. It was cold out, but the PAX were well-layered and made it through. A good bit of mumblechatter from BTB about cold hands. He has glove issues he is working to address. Great job today men!