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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


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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!

 

Pretzel Clearly Didn’t Trust Me

  • When: 20200103
  • QIC: Flo
  • The PAX: Pretzel, Space Cowboy, Myrtle, Master Load, Gypsy, Grasshopper, Schrute, Bob the Builder (R), Grits (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:  65 degrees

FNGs:  None

We came. We ran.

Some ran faster than others.

YHC ran with Space Cowboy.

Bob the Builder ran the wrong way.

Master Load brought his 2.0 who also ran.

Pretzel came and ran with us even though he told me he would arrive early and leave early.

Moleskin:  The Creamer Q is literally the easiest Q in our region. You tell the PAX when to start running and you get their names at the end. That is all. You don’t even need to come up with a route because essentially the same route is run every Friday. Clearly, Pretzel, did not trust my leadership of telling people when to start running. The AO Q is ultimately responsible for the health of the AO, and he was not going to let me screw it up by not telling people when to start running or not collecting names for this gem of a backblast. Thank you for holding me accountable buddy!

Three Men and a Baby

  • When: 20191227
  • QIC: Flo
  • The PAX: Grits, Placebo, 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:  63 degrees

FNGs:  None

COP: SSH, LBAC, Don Quiote, Calf Raises

The Thang:

Mosey around The Ponds with multiple stops for PT. Exercises included: Prisoner Squats, Merkins, Jane Fonda, One-Legged Jane Fondas, Big Boy Sit-Ups, Flutter Kicks, Scorpions, and Plank

Mary:  Jane Fonda, One-Legged Jane Fonda, Big Boy Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: YHC was the only man present who did not demand respect. The PAX present wanted it noted for all the young whippersnappers out there that they got up took care of business at 0500. Several jokes were made about this (none by YHC as I was outnumbered three to one). Placebo offered that YCH was running “PT at the senior center.”

Tommy Henry – The December Running of The Hero

  • When: 20191217
  • QIC: Milton
  • The PAX: Fanny Pack, Microwave, Space Cowboy, Placebo, Pretzel, Smokey, Muscadine, Show Me, Dockers, Freeloader, Bob the Builder, Underhand


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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: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – IC

Merkins – 20 – OQ

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 Underhand (Tommy Henry). Tommy was a husband, a father, a teacher and an F3 brother. Tommy fought hard until the end, and will leave a legacy that his family can be proud of. He will be missed by those who knew him, and respected by those that did not have the opportunity to meet him.  

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, Microwave, Space Cowboy, Placebo, Pretzel, Smokey, Muscadine, Show Me, Dockers, Freeloader, Bob the Builder, Underhand

Announcements: Annual S@%$ Show sometime in December. Anniversary sometime in January. Muscadine had a lot to say, but not a lot of details about it.

COT

Devo: Live every day to the fullest. You never know when the Lord will call you home. 

Moleskin: Make sure your affairs are in order. If you don’t have a will contact Dockers. He volunteered to handle it for everyone. 

Dressing Sexy on Halloween

  • When: 20191031
  • QIC: Mary
  • The PAX: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, 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: 74 Degrees

FNGs: any FNGs

COP:

In Cadence

20 Skeleton Jacks (SSH)

20 Baby Bats (Little Baby Arm Circles)

20 Vampire Bats (Big Arm Circles)

20 Scarecrows (Don Quixotes)

The Thang:

OYO Mosey to Blocks AKA pumpkins then to horseshoe pits

DORA Run

400 Flying bats (Squats)

300 Mummy Situps (WWI Situps)

200 Vampire’s Iron Crosses

100 Pumpkin Presses

Mary: No Time

Numberama: 13

Namerama: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, Space Cowboy, Mary

Pledge and COT

Announcements: Ruck for hunger November 16th, 9am @ Coastal Coffee Roasters

Devo:

Moleskin: We reap what we sow. Be mindful of your thoughts, for they become your actions. The mind is a fertile soil that will grow whatever is planted – good or bad. Do you find yourself thinking badly or unkind thoughts about your wife or others? It’s easy when we’re frustrated to think quick, little negative thoughts; “she’s so frustrating, damn whys she so bitchy, or your suck”… Be mindful as these will grow and fester and ruin your relationship. Think positively and pay attention to the good things and plant those in your mind and you’ll soon be noticing and thinking more and more good things about your spouse or others.

Captain D’s is the Best Seafood in Charleston

  • When: 20191021
  • QIC: Sakrete
  • The PAX: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, 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: High 50’s and clear

FNGs: Negative

COP:  15 LBAC IC, 15 LBAC Reverse IC, 15 TTT IC, 10 Don Quixote

The Thang:

Grab a block and head to the street that runs beside the AO (not main drive).  Assemble at tree about half way down road.  15 curls for the girls On Q.  15 tricep extension on Q.  15 chest presses on Q.  Place blocks on side of road.  Jailbreak to next tree heading back towards the main road.  15 burpees OYO,  15 Bobby Hurley OYO, 15 Side Straddle Hops IC.  Mosey to triangle median on the main road.  Point closest to senior neighborhood.  15 WWI  Situps on Q, 15 LBC IC, 15 Flutter kicks IC.  Mosey to point of triangle closest to farm house.  15 squats on Q, 15 monkey humpers IC, 15 calf raises on curb OYO.  Lunge walk cut through road.  15 merkins on Q, 15 carolina dry docks on Q, 15 hand release merkins on Q.  Mosey back to blocks at tree.  Repeat exercises.  Stow blocks.  Jailbreak to next tree.  Repeat exercises.  Mosey to triangle point closes to Senior neighborhood.  Repeat exercises.  Mosey to point closest to farmhouse.  Repeat exercises.  Lunge walk down straight away and mosey back to flag.

Mary: Covered that at our first stop on the triangle

Numberama: 11

Namerama: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (R), Sakrete

Pledge and COT

Announcements: YHC had to split and could not stick around for annoucements and devo.  Major Dad handled this responsibility.  Thank you sir!

Moleskin:   YHC had the EH on Cheech heavy over the last several weeks.  Cheech made a deal with me.  If I picked up 2 consecutive Q’s he would be at both of them.  He held up his end of the deal this morning.  His thought process was if its going to suck for him its going to suck for me also.  Bob the Builder has a weird infatuation with Captain D’s.  Said “its the best seafood in Charleston and is only slightly inferior to Long John Silver’s.”  I am not sure what he drank Sunday night but it is clearly impacting his Monday conversations.  Heads up to anyone Qing out at Tectonic.  That is a dark neighborhood.  Please have reflective gear if you are leaving the AO.  YHC had a head lamp and Nox Gear vest and several cars passed us and didn’t even hit the brakes.  Thank you for allowing me to lead gentleman.