Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tons of Tens for My 10th Anniversary

  • When: 20191024
  • QIC: Mary
  • The PAX: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton


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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 Degrees

FNGs: any FNGs

COP:

10 SSH

10 Little Baby Arm Circles

10 Big Arm Circles

10 Overhead claps

The Thang:

OYO -10 Bropees Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

Mosey to Benches – OYO – times 3 -10 Step-ups each leg -10 Bench seat squats -10 Lunges each leg -10 Gorilla humpers

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

10’s -Crab humpers and pickle pounders; planks until 6 in

Jailbreak to last cone

Battan death march with last man doing 5 Merkins

Jailbreak back to flag

Mary: 10 Australian Snow Angels Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4-count cadence. 10 Dollys Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

10 Captain Morgans In plank position raise on one side and bring the high side knee up. Like Captain Morgan.

Numberama: 12

Namerama: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton, Mary

Pledge and COT

Announcements: Praise for Sprout – Army Taekwondo Olympic hopeful. Prayers for Flo’s friend Mike and his bike accident. Ruck for hunger Nov 16th.

Devo: Be a Man in Your Relationship with God When we go through hard times, it’s easy to feel that God has left us. Here, we see that we can lead our families, friends, and communities with absolute knowledge that God is with us wherever we go. Just because times are hard doesn’t mean God is not at work. Our circumstances don’t define God. Therefore, we have no reason to be afraid – if the God who created Heaven and Earth is on our side, nothing can stop us. In fact, God commands us to be strong and courageous – it’s not a choice. Obey God in your courage. Practical Steps 1. This week, begin every morning by simply saying; “I know that God is with me, regardless of my circumstances.” 2. This week, pray for courage to make Godly decisions even when He feels absent. Joshua 1:9, 2 Timothy 1:7, Psalms 27:14

Moleskin:   replace with moleskin

There’s Something About Mary

  • When: 20191003
  • QIC: Mary
  • The PAX: Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Flo, Milton, Mary


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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: Pleasant

FNGs: None

COP:

20 Don Quixote

20 SSH

20 Imperial Walkers

The Thang:

Mosey over and grab a block. Head to the corner by gazebo– plank until 6 is in.

10 Merkins on Q, Bear Crawl with block to cone – plank until 6 is in

10 Merkins on Q, Partner up for wheelbarrow to cone– plank until 6 is in

10 Squats with block on Q, Wheelbarrow back to cone and blocks – plank until 6 is in

10 Squats with block on Q, Cusack block back to gazebo

Mosey to the area by blocks 11s – Curls for the girls and WWI situps run from block area to cone by N Laurel St,

15 Block swings,

10 Alternating Block merkins, store the blocks.

Mary:

50 Flutter kicks in cadence

50 LBCs

50 American Hammers

Went around the group and had PAX name off exercises: 10 Freddie Mercurys, 10 Jane Fondas, 10 Heel-taps, WWII situps, Burt Reynolds, Captain Thors, Burpies.

Numberama: 8

Namerama: Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Flo, Milton, Mary

Pledge and COT

Announcements: replace with announcements

Devo: Confession and how even writing out our sins/demons/issues/complaints/concerns out and trashing the paper after can have an impact. Confessing to God has the most impact; shining a light on our dark demons starts the process of getting rid of them.

Moleskin:   Ran out of exercises before time was up. Should have spaced the cones out farther and could have performed 21s vs. 11s. I never wear a watch to the AO so my estimated exercise times are off.

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: 

Vegas Baby!

  • When: 20191001
  • QIC: Flo
  • The PAX: Middle School, Green Bags, Chowdah, Matlock, Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Peg (R), Milton


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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:  75 degrees

FNGs:  None

COP:  Slaughter Starter (20 Burpees), LBAC, TTT, Monkey Humpers

The Thang:

Mosey to Jingles Hill and play Blackjack. Blackjack is like 11’s but with the number 21. We used Merkins and Big Boy Sit-Ups. Mosey home.

Mary:  Roll-Ups, Pickle Pounders

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC shared about Jonah. In his disobedience he ran the opposite direction from where God was commanding him to go. As a result, he ended up on a ship in the sea in the middle of a terrible storm. As a last resort to save their lives, the crew of the ship through Jonah overboard. God provided a great fish/whale to swallow Jonah. He survived in the belly of the fish for three days.

We tend to view Jonah being swallowed by the fish as the worst thing possible, but God’s word indicates this fish was provided by God as a means of rescue. Jonah would have drowned had God not sent the fish.

Sometimes the situations that seem the most unpleasant to us, are God’s way of getting our attention and getting us refocused on the right path forward. He got Jonah alone in isolation and discomfort for three days. It allowed Jonah to come under conviction, repentance and obedience.

Keep the perspective that there may be something we need to learn or deal with in times of trial.

Moleskin: YHC has now Q’d Blackjack five times at various AOs. I have finished once. Much depends on the distance of the run in between the exercises. Apparently Jingles Hill is too far of a run. The fellas persevered and pushed through what can be a grinding workout where much of the toughness needed is mental. Good work fellas!

Smokey – The September Running of The Hero

  • When: 20190917
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader


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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 70s

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC: 10 – IC (Forward and Backward)

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 one of our own, Smokey. Cannoli has been battling with some demons lately, and focusing on staying ahead of some addiction issues. Smokey has lead by example by offering encouragement from lessons learned through his own battles. Smokey has been there for Cannoli to talk and vent without being opinionated or judgmental. Smokey always responds in a positive manner. Whenever Cannoli finds himself facing a demon head on Smokey’s words pop into his mind, and give him strength.  

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, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader

Announcements:  Dorchester school district two obstacle race this weekend. Volunteers needed, contact Cannoli.  St. Paul’s men’s hike in November. Contact Mary for details. 

Pledge

COT

Devo: Paraphrasing what Smokey shared this morning. When you feel like your burdens are to heavy to carry, it is because they are. “Get lazy”. Give your burdens to God, and let him carry them for you. 

Moleskin: 

Visit to the Concrete Beast

  • When: 20190813
  • QIC: Peg
  • The PAX: Cannoli, Space Cowboy, High Stick, Sugar Mountain, Good Times, Mary, Old Flame, Greenbags, Grits, Flo, Freeloader, Dockers, Schrute, Blue Light Special, Smokey, Milton


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Conditions – hot and humid – typical mid-August morning

Disclaimer – given

FNGs – none

Warmup – TTT x 15 IC, LBAC X 10 IC fwd/bwd, DQ x 15 IC, IW x 15 IC

Mosey to blockpile and get two bricks each.

Indian run to Jingles Hill

Plank on bricks for 1 min

Run to top of JH and plank on bricks.

15 brick raises from plank IC

Run to garage

Plank on bricks for 1 min

Thang – split into two groups – group one run to top of garage via ramps and back down, group two run to top of garage via stairs and back down stairs twice. Switch with group one. Then switch again.

Run back to AO with one stop for 15 brick raises from plank IC

Mary – no time

Numberama, Namearama, Pledge, COT

Moleskin – YHC is training for BRR and MCM so brought some hill running and core work to Seismic. The men of Seismic crushed it. Always enjoy the opportunity to lead at Seismic!

 

Sakrete at the TOTS

  • When: 20190806
  • QIC: Sakrete
  • The PAX: Hospice (R), Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg (R), Smokey, Flo, Milton, Old Flame (R), Cannoli, 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: 70 degrees and humidity is ridiculous.

FNGs: NOT TODAY

COP:  15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 TTT IC; 15 MORACCAN NIGHT CLUBS IC; 15 HILLBILLIES IC; 15 IMPERIAL WALKERS IC

The Thang:

Assemble at the beginning of the parking lot closest to Doty Park.  ST1 intersection of parking lot to DOTY and Community Center parking lot.  ST2 flag pole in Community Center parking lot.  ST3:  End of the parking lot by other entrance.  ST4 center section by the “horseshoe wall”.  ST5 end of parking lot beside trash cans.  ST 6 Grass beside the block pile. For the remainder of the BB we will simply refer to them at ST1-5.  All exercisers were done as 10 reps and on Q unless other wise noted.

ST1 – Merkins- jailbreak to ST2

ST2 Merkins, Squats- jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups- jail break to ST4

ST4 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks- jail break to ST5

ST5 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO)- mosey to ST6

*get blocks prior to ST6 and leave blocks at this station

ST6 Curls for the girls, Tri Cep Extension, Over head Press- mosey to ST1

ST1 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC- jailbreak to ST2

ST2 Merkins Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC,  Hand release merkins-jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises- jailbreak to ST4

ST4- Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises, Flutter Kicks- jailbreak to ST 5

ST5- Merkins, Squats, WWI Sit Ups, Carolina, Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins,

Calf Raises, Flutter Kicks- mosey to ST 6

ST6- Curls for the girls, Tri Cep extension, Over head press, Lawn Mower right arm, lawn mower left arm

*stow the blocks

10 burpees OYO and get back to the flag

Mary: 15 hill touches; hold plank for remaining time.  If your plank breaks run down to end of the parking lot beside Doty and back.

Numberama: 14

Namerama: Hospice, Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg, Smokey, Flo, Milton, Old Flame, Cannoli, City Slicker, Sakrete

Pledge and COT: YEP

Announcements: Labor Day convergence at Magnirock ( Magnitude/Bedrock).

Devo:

Moleskin:   This was the second run of this particular workout.  There were some variations but for the main part this is what we did @ The Ditch the other day.  I will be bringing this to different AO soon.  The men at the Tip of the Spear did not give me much in the way of mumble chatter this morning.  It was good to see the flag planted in front of the Community Center again.  Seismic is back boys!!

I Learned How to Spell Nostalgia for This Backblast

  • When: 20190808
  • QIC: Flo
  • The PAX: Hospice (R), Peg, Cannoli, Spooky, Bee Wax, Freeloader, Dockers, Space Cowboy, Good Times, Schrute, Milton, Pretzel, Smokey


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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:  76 degrees

FNGs:  None

COP:

High Knees, SSH, TTT, Don Quiote, Terrible Ts, Imperial Walkers

The Thang:

Seismic recently moved back to it’s old (and newly renovated) stomping grounds on what is now the Rollins Edwards Community Center. YHC was nostalgic about the move and wanted to honor his first workout on this hallowed ground. Thanks to a solid turnout, YHC called an audible and didn’t use the logs, but we still did four corners around the parking lot.

20 Buddy Get-Ups

Buddy up with a partner who you’ll take turns carrying from one station to the next.

Round One:

Station 1: 20 Merkins

Station 2: 20 Squats

Station 3: 10 Burpees each

Station 4: 20 Calf Raises

 

Time out for Big Boy Sit-Ups

 

Round Two:

Station 1: 20 Buddy Get-Ups

Station 2: Seal Merkins

Station 3: Seal Merkins (flapjack positions with partner)

Station 4: 10 Burpees

 

Chill Cut

Bear Crawl 25 yards, complete 10 Burpees, Sprint Back while partner does WWI Sit-Ups

 

Cold War Sit-Ups

 

Catch Me if You Can for ¼ Mile

Bear Crawl 25 yards and mosey to the flag for Mary

Mary:  WW2 Sit-Ups, Pickle Pounders, LBCs, Terrible Ts, Flutter Kicks

Numberama, Namerama, Announcements, Pledge, COT

Devo:

Hebrews 9:27: “Just as people are destined to die once, and after that to face judgment,”

In the wake of our brother Wilson’s passing and the sudden/unexpected terminal diagnosis for another acquaintance of mine, YHC reminded the PAX that life is short and reiterated two points regarding the brevity of our time on Earth:

  1. When we die we’ll face judgment. While F3 isn’t a Christian organization, YHC is a Christian and thus my devos come from that point of view. The only way to have a relationship with God now and in eternity is through Jesus Christ
  2. You never know when your days will be up. Pour into those around you while you can because our time is short.

Moleskin: This week has been rough for YHC. After over a week of no strenuous activity and poor eating on vacation, getting back in the groove has been tough. Calling Cold War Sit-Ups to have a moment to catch my breath and stop the world from spinning wasn’t in the game plan. It was nice to hear afterward that other PAX found the workout difficult. That’s generally the sign of a successful Q.

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph


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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:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.

Don’t worry about slowing down, we’re just running over here

  • When: 20190722
  • QIC: Floppy
  • The PAX: Pretzel, City Slicker, Milton, High Stick, Grasshopper, Grits (Respect), Bellator (Respect), Osteen, Show Me, Flo, Snap On


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Conditions: High 70, clear, HUMID

Humidity: Satan’s thick fart

Warm-Up: Step out of car

The Thang: Modified Alston loops (big and small)

Moleskin: YHC used to run North Maple on Sunday mornings before Nexton Parkway was fully build. I’ll be darned if people aren’t using that road at 0500 on a Monday. Safety is no accident. It was nice to have a big group for my first time back Qing at Tremor in about 3 months. I don’t remember it being that humid last time. Great job putting in some work men. Bellator for the double down (BEAST).

Quote of the Date: “I’m doing Fartleks.” –Pretzel