Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

12 Days of Seismic

  • When: 20200623
  • QIC: Milton
  • The PAX: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot


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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 the grease

FNGs: None

COP:

SSH: 15 (IC)

TTT: 10 (IC)

Imperial Walkers: 10 (IC)

The Thang:

1st Day of Seismic: Low Plank for 60 seconds

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

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

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

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

6th 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

7th 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

8th 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

9th 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

10th 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

11th 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

12th 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: At home with the baby

Numberama: 11

Namerama: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot, Milton

Pledge and COT

Announcements: None

Devo: Roman 6: 12-14. Keep your head, heart, and hands on the same side of the gate. “Don’t let any part of your body become an instrument of evil to serve sin”.

 

There’s bears in them hills – 26 May 2020

  • When: 20200526
  • QIC: Mary
  • The PAX: Middle School, Old Flame, Probie, Hot Spot, Jingles, Fannypack, Milton, Space Cowboy, Dockers, Grits


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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: 70 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC

The Thang:

Grab 2 bricks
Indian run to jingles hill
11’s – Mountain climbers & WWI sit-ups
Bear crawl up the hill with bricks; jog back with bricks
Indian run back to AO

Mary: 60 alt speed Flutter kicks IC

Numberama: 11

Namerama:Middle School, Old Flame, Probie, Hot Spot, Jingles, Fannypack, Milton, Space Cowboy, Dockers, Grits

Pledge and COT

Announcements: none

Devo: none

Moleskin:  

Healthcare Works – The May Running of The Hero

  • When: 20200514
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, 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: 55

FNGs: None

COP:

SSH: 10 – IC

Burpees: 10 – OYO

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC Forward: 10 – IC

LBAC Backward: 10 IC

Seal Claps: 10 – IC

T CLap: 10 – IC 

Moroccan Night Club: 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 healthcare workers. As we continue to shelter-in-place and social distance our healthcare workers are forced to interact with people who are infected with the disease we are trying to avoid. 

The Hero Workout (Modified):

  – 20 Merkins

  – 20 Squats

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, Stalker, Milton

Announcements: Everything is canceled. 

COT

Devo:  

Moleskin: 

Seismic Backblast – 12 May 2020

  • When: 20200512
  • QIC: Mary
  • The PAX: Goose, Milton, Three's company, Microwave, Smoky, Caterpillar, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles


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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: 49 degrees

FNGs: none

COP: 20 ssh IC, 20 ttt IC

The Thang:

Mosey to garage
Run ramp to top
25 merkins
Run stairs to bottom
25 merkins
Repeat as many times as possible in 15 mins

Mosey back to flag

Mary: Flutter Kicks IC, Dolly OC, Burt Reynolds IC, American Hammer IC, 10 Train Burpees OYO, Iron Crosses OQ, Dying Cockroach IC, Peter Parker IC, WWI situps IC, LBCs IC

Numberama: 22

Namerama: Goose, Milton, Three’s company, Microwave, Smoky, Caterpiller, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles

Pledge and COT

Announcements: none

Devo: John 3:30 – He shall become greater and I shall become less. There’s a brand from Hawaii I love HE>i. It stands for He is greater than I. While confusing to look at initially, it’s a great way to remember to put the Lord first and make Him of utmost importance rather than selfishly placing myself first.

Moleskin:   PSA, practice safe weapons handling discipline. Always treat a weapon as if it’s loaded, never muzzle flash or point as someone you don’t intend to shoot, practice good trigger discipline, and only place your finger on the trigger when ready to shoot. Familiarize yourself with weapons under safe conditions.

My Buddy-less

  • When: 20200507
  • QIC: Milton
  • The PAX: Tripod, Matlock, Mary, Space Cowboy, Dockers, Freeloader, Schrute, Fanny Pack, Smokey, Goose, Probie, Hospice


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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: 53

FNGs: Tripod

COP:

SSH – 15 – IC

TTT – 10 IC

Don Quixote – 10 – IC

Imperial Walkers – 10 – IC

Dominoes – Entire PAX side planks with left hand high, starting at one end, first PAX rotates to regular plank position for 5 Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in a regular plank position, the entire PAX reverses and starts again with the right-hand high.

The Thang:

Buddy-less Buddy Bear crawl – Bear crawl to the end of the field. Inverted army crawl back.

Buddy-less Dora-alive: 100 merkins, 200 WWI sit-ups. No battle buddy. Run after 10 merkins, run after 50 WWI sit-ups. The difference comes in the sprint, instead of running 100 yards do stayin alive’s with 1 burpee at turn 1, 2 burpees at turn 2, and 3 burpees at turn 3.

Mary: He was there

Numberama: 13

Namerama: Tripod, Matlock, Mary, Space Cowboy, Dockers, Freeloader, Schrute, Fanny Pack, Smokey, Goose, Probie, Hospice, Milton

Pledge and COT

Announcements: replace with announcements

Devo: If you see a turtle on a fence post, know that he didn’t get there by himself. A lot of people are struggling right now in many different areas. Reach out to your family, friends and loved ones to see if you can help them up.

Moleskin:   replace with moleskin

Floppy’s weinke….it’s magically delicious

  • When: 20200317
  • QIC: Floppy
  • The PAX: Peg (Respect), Cannoli, Dockers, Splinter, Space Cowboy, Schrute, Fanny Pack, Muscadine, Milton, Smokey, High Stick, Goose (Respect), Hospice (Respect),


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Warm-up: 

Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)

 

The Thang:

  • In the garage start the bottom level.
  • There are leprechauns throughout the garage. Chase them all down. You can choose to stop and catch one, but you have to do the first exercise on the back of the paper, OR you can pass it and go find another leprechaun. Each leprechaun has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to a Leprechaun you can do the 2nd exercise and so on.
  • Leprechaun activities included: 
    • Leprechaun 1
      • 25 merkins
      • 10 burpees
      • Take the stairs to the top level
    • Leprechaun 2
      • 20 calf raises on the stairs
      • 30 LBCs single count
      • 25 monkey humpers in cadence
    • Leprechaun 3
      • Bear crawl to the next ramp
      • 15 American Hammer in cadence 
      • 10 flutter kicks in cadence
    • Leprechaun 4
      • Run back down to the last leprechaun
      • 50 Side straddle hops (single count)
      • Run past the next two leprechauns
    • Leprechaun 5
      • Go back down to Short Central (via the ramps) and do 30 toe touches on the sidewalk (single count). You can take the stairs back to any level.
      • 25 squats
      • Broad jump to the next leprechaun
    • Leprechaun 6
      • run back to the first leprechaun using the ramps
      • 15 Carolina dry docks
      • Crab walk the next 2 ramps (run in between)
    • Leprechaun 7
      • 15 mountain climbers (in cadence)
      • 50 overhead claps (single count)
      • Go back 
    • Leprechaun 8
      • Take the stairs on the way down then come back here by coming up the other set of stairs
      • Jail break to the bottom using the ramps
      • Take the stairs to Short Central and do 20 derkins. Take the ramp to any level and continue chasing leprechauns.
  • Collect all leprechauns and hold plank until all are retrieved. 
  • 1 Burpee for each missing paper
  • Mosey back to the AO stopping along the way for squats and calf raises
  • Back at the AO hold plank until the 6 gets in

 

Devo: 

Many churches are moving to online because of the virus. Remember, church isn’t a one time a week event, it’s a gathering of believers for worship. However, you do it, just do it.

Also, if everyone in your house is stuck inside, take a chance to spend some time with them. How often do you get to have lunch  together? This is your chance to take time and make memories.

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and not doing partner work. Well those were all of the things YHC planned on doing. If we can’t come up with other workout ideas, then the virus wins. Luckily, it’s St. Patty’s Day and YHC loves a themed weinke. Today was a chance for the Pax to choose their own destiny when hunting down the leprechauns. Sometimes, they’d get away, and other times they’d fight back. A hefty amount of cardio, and how ‘bout them monkey humpers?

 

MILES, MUMBLE CHATTER AND A RANDOM SHOPPING CART

  • When: 20200312
  • QIC: Sakrete
  • The PAX: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli


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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 60’s.  Little fog in the air but otherwise clear

FNGs: No apparently they both went to Bedrock this AM

COP:  15 TTT IC (low and slow), 15 hillbilies IC

The Thang:

Split into 2 team of 5 and 1 of 4.  Take a left out of parking lot and then continue to take each left around the block.  During each loop do 25 burpees, and 50 of the following:  SSH, Merkins, Squats as a team.  You decide as a team when the exercises are performed.

Repeat until time.

Mary: PAX led WW1 situps by 3.

Numberama: 14

Namerama: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli, Sakrete

Pledge and COT- loud and proud 

Announcements: Peytons Wild and Wacky this weekend, P200 in a couple weeks, Easter convergence 4-11 @ Faultline @ 0700 w/ breakfast to follow.  Non Easter focused workout at Ditch at 0600.

Devo:

Lord, Lord

“So why do you keep calling me ‘Lord, Lord!’ when you don’t do what I say?” (NLT) ( Luke 6:46 )

 

Do you ever get a feeling that God is telling you to do something?  That is called conviction.  Sometimes, we are convicted to do things that are difficult and all we want to do is run away.  But when we run away, we compromise with God.  We want the benefits of a relationship but when He asks us to obey Him, we are not willing to do the hard work.  What area of your life is God convicting you to honor Him with?

Moleskin:   This was very similar to what I ran at Bedrock on Tuesday.  The loop was smaller so more exercises were done.  The team of 4 found a grocery store buggy and utilized it on a few of their runs.  They were kind enough to offer it to YHC’s team but we declined.  Ain’t nobody got time to be falling out of no buggy.  Always fun at the TOTS.  Thanks for allowing me to lead.

On a serious note.  Cannoli is running for Dorchester County  School board.  DD2.  He is in need of signatures just to get his name on the ballet.  Even if you don’t want to vote for him and you live in Dorchester County reach out to him to get your name on his signature list.  However,  I’m not sure why you wouldn’t want to vote for him.  He is a great dude and has the best interest of our youth in mind.

A Super time at Seismic

  • When: 20191205
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Dockers, Microwave, Peg, Floppy, Pretzel


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With lots of time devoted to various races over the past few months, YHC has let a lot of his upper body training suffer. It was possibly a poor decision to try and make it all up in one 45-minute workout, but we did it anyway. In the words of Guy “Flo” LaCoss, “What a grind.”

Some of Pretzel’s ideas are better than others. None are great.

Conditions: Crisp. Clear. Nice.

 

COP

SSH x2 IC

Mtn Climber x 10 IC

TTT x 10 IC

Some other not-warmup exercises, because there is no warmup at an F3 workout

 

The Thang

Super 21: Merkins and LBCs. Start with 1 and 1, then 2 and 2, 3 and 3, all the way up to 21 and 21. The total works out to be 231 of each. When you get to 15 and 15, you’re a little more than halfway there. Always a crowd pleaser.

Mosey to the Doty grass area where cones were laid out for some partner 11s: Iron Crosses and Iron Crosses. Partner 1 wheelbarrows Partner 2 from one cone to the other, stopping at the halfway point for 10 decline merkins. Partner 2 executes 10 Iron Crosses at the far cone. Flapjack and wheelbarrow/decline merkin back, Partner 2 executes 1 Iron Cross.

 

Count-a-rama / Name-a-rama / Pledge / COT / BOM

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. 

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: