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. 

LottaLove’s Bon Voyage

  • When: 20181030
  • QIC: LottaLove
  • The PAX: Houdini, Bedpan, Suave, Dorthy Mantooth, Sakrete, Cisco, 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: Cool

FNGs: none

Warm Up
  • TTT x 10 IC
  • LBAC x 15 IC (forward and backwards)
  • SSH x 20
  • 1 Lap
The Thang
Each PAX grab a block
Three sets of three exercises with a more cardio exercise for the second, followed by a lap around the track.
  • Kettle Bell Swings x 20 OQ
  • Block Hops* x 20 OQ
  • Curls for the Girls x 10 IC
  • 1 Lap

*Block hop is where you have the block off to the side laying down (the block, not the PAX) and you hop over it side to side

  • Good Morning with Block x 20 OQ
  • 8 Count Body Builder x 10 IC
  • Tricep Extensions x 10 IC
  • 1 Lap

Mary:

  • Flutter Kicks With Block x 20 IC
  • LBC x 20 IC
  • Monkey Humpers x 10 IC
  • 1 Lap

 

  • LBC x 20 IC
  • Flutter Kicks With Block x 20 IC
  • American Hammer with Block x 10 IC
  • 1 Lap
Recover Recover,
Stow Blocks (Admin task)
Numberama: 8
Namerama: Houdini, Bedpan, Suave, Dorthy Mantooth, Sakrete, Cisco, Defib, LottaLove
Pledge and COT
Devo: Bedpan: remembering to stretch as a part of fitness

 

Shed Stands

  • When: 20180628
  • QIC: LottaLove
  • The PAX: Cisco, Dorthy Mantoth, Luigi, Gandhi


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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, humid

FNGs: None

The Thang:

We were asked by the City of North Charleston to move our coupons into a nearby shed.  That took up the first half hour.

With the time left over we did a short workout lead by Cisco:

  • One Lap Mosey – During which, there was one train horn, which meant 10 burpees!
  • Balls to the Wall for 10 count, 1 pullup – repeat 3 times
  • Balls to the Wall for 10 count, 2 pullups – repeat 2 times

Mary: 

No time

Numberama: 5

Namerama: Cisco, Dorthy Mantoth, Luigi, LottaLove, Gandhi

Pledge and COT

Announcements:

Devo: None

Moleskin:  

The shed currently contains some football equipment, a couple of hurdles and two volleyball nets.  We organized the existing equipment and added our coupons.  The shed itself is roughly 10×20′ constructed entirely of concrete blocks with a concrete ceiling.  There is no electricity, the doors need repairs (one is welded shut) and it is moldy. Our way forward is to post the details before the F3 Board, plan what upgrades we would like and see how much the City of North Charleston is willing to contribute, and execute the improvements.  This can be done over a couple of work days possibly after a Saturday workout.  Our proposed list so far is as follows:

  1. Repair the door and frames
  2. Clean out mold, seal and paint the interior
  3. Add ventilation
  4. Add electricity either through wiring or solar (for lighting)

The Democratic Process

  • When: 20180412
  • QIC: LottaLove
  • The PAX: HeebieJeebie, LottaLove, Gandhi, Houdini, Suave, Dorthy Mantooth


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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 and humid

FNGs: none

COP: 

  • Lead by Gandhi
  • TTT x 10
  • DQ x 10
  • SSH x 10
  • 1 lap Indian run

 

The Thang:

  • 11’s lead by Dorthy Mantooth Merkin with block/Overhead Press with block
  • Indian Run
  • Fireman’s brigade 1 lap with coupons picked out by pax
  • 9’s Lead by LottaLove Kettlebell swing with block/ Flutter kick (4 count) with block
  • 1 Lap mosey
  • Fireman’s brigade minus 2 pax (we voted two coupons off the island)

Mary:

  • Lead by LottaLove
  • Good Mornings x 15
  • Flutter Kicks x 15
  • Side Planks x5 per side

 

Numberama: 6

Namerama:

HeebieJeebie, LottaLove, Gandhi, Houdini, Suave, Dorthy Mantooth

Pledge and COT: LottaLove

Devo and prayer:  Houdini – How can we better serve our wives.

Moleskin

I’ve been out of town so I was not in the best of shape and consequently not in the gloom for a while so I was out of touch.  I hadn’t planned specifically (but was prepared to) Q this day but the PAX were highly motivated and each had stuff they wanted to do so I let each who wanted lead their own part of the workout and I facilitated/ filled in the rest.  I think it was a very positive experience especially as The Jones is such a remote out parcel requires that all local regulars be prepared to lead and they are.  I am truly humbled to work with such great men who actively strive to better themselves and those around them.

 

 

 

“They’re paying for it, you eat it!”

  • When: 20180403
  • QIC: LottaLove
  • The PAX: Dorthy Mantooth, Sakrete, Gandhi,Defib, Luigi, Suave, Dangerzone


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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, dry

FNGs: none

COP:

  • LBAC x 10 IC each direction (forward & back)
    SSH x 20
    8-Count Body Builders x 10 IC
    4 count high knees
    Indian Run

The Thang:

Pax start at starting line with bricks and do 20 reps of exercise#1, sprint to the 100m mark and do exercise#2, mosey around the track back to the starting line, rinse and repeat.

  • exercise#1/exercise#2:
    Block Press/Flutter Kick
    Kettlebell Swing/burpee
    Curl-Press/Good Mornings
    Squats/calf raises

Mary:

  • V-Situps x 20 IC
    Good Mornings x 20 IC
    In-and-Outs x 20 IC
    Cross-Leg or Wide-Leg Sit-Up x 20 IC
    Hip Rock and Raise x20 On-Q
    Seal Jacks x 20 IC

Numberama: 8

Namerama: Dorthy Mantooth, Sakrete, Gandhi,Defib, Luigi, Suave, Dangerzone, LottaLove

Pledge and COT

Announcements: Dorthy Mantooth, Sakrete, Gandhi,Defib, Luigi, Suave, Dangerzone, LottaLove

Devo: Last supper – “the rest of the story” whereby the Passover Seder represents freeing ourselves from bondage in our hearts

Rock Around The Clock

  • When: 20180327
  • QIC: LottaLove
  • The PAX: Heebie Jeebie, Gandhi, Dorthy Mantooth, Cisco, Suave, Houdini


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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: Cloudy 50 deg.

FNGs: None

COP:

SSH x 20
4 count high knees
lap around the track

The Thang:

Team Dora:
When not exercising, two PAX carries a log (or one PAX carries two blocks) to the 100M line and back
100 Merkins
200 squats with bricks (touch the ground)
300 LBC’s

Rock Around The Clock:
Start line: American Hammer with block x 10 IC
100m mark: 4-count high knees up and jog down bleachers, SSH at end
1-200m: sprint, plank when finished, WWI Situps x10 OC @ 200m mark
200m: 4-count high knees up and jog down bleachers, SSH at end
3-350m: bear crawl, decline merkins x 10 IC (at the 6 o’clock position on the track)
350-start line: lunge walk, stow blocks
stow blocks

Accountability push-ups (Thanks Maj. Dad!)

 

Mary: (Mostly lifted from Ab Ripper X)

Good Mornings x 20 IC
V-Situps x 20 IC
In-and-Outs x 20 IC
Cross-Leg or Wide-Leg Sit-Up x 20 IC
Hip Rock and Raise x20 On-Q

Numberama: 7

Namerama: Heebie Jeebie, Gandhi, Dorthy Mantooth, Cisco, Suave, Houdini, LottaLove

Pledge and COT

Announcements: Mudrun, Convergence this Saturday at The Faultline

Devo: Houdini – Chasing Mirages

Moleskin:  I was happy to see a good showing!  Everybody was highly motivated and stuck together well.  I noticed during the Dora that some PAX opted to carry two blocks rather than share a log.  I’ll have to remember to ask for feedback.  The Sakrete Shuffle seems to bunch up in the rear causing the six to not get as much of a cardio as those in front.  This could be a good thing but also could be modified.