Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

 

 

Leg Day According To Old Flame

  • When: 20200122
  • QIC: Old Flame
  • The PAX: Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)


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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: Cold……

FNGs: No FNGs

Disclaimer: Push yourself, don’t hurt yourself. F3 doesn’t exist on paper so there’s no one to sue if you get hurt. Don’t get hurt!

COP:

Straight to The Thang!

The Thang:

Pax met and left for the parking garage at 0530.

Once there pax placed 30lb dumbbell at ground level by the stairs
40lb sandbag at 2nd floor by the stairs
60lb sandbag at 3rd floor by the stairs
80lb sandbag at 4th level by the stairs

One PAX picked up the 30lb dumbbell and took  the stairs up to the 2nd floor dropped it off there and picked up the 40lb sandbag and so on up the floors, swapping out at each floor. After taking the 80lb sandbag to the top floor, The PAX would turn around back down that flight of steps and do the same thing in reverse until finally getting the 30lb dumbbell to the ground floor.

The remaining pax ran the stairs to top and performed
15 Flutter Kicks IC
10 meekins
5 burpees
Then ran back down
The next man up started carry the wieghts.

PAX held plank until 6 was in, then rinse and repeat until each pax got a turn with the coupons

(6 rounds total)

Pax ran back to AO.

Mary: 

X-Ray and Space Cowboy squeezed in some LBCs waiting for the rest of us to get back to the flag.

Numberama: 6

Namerama:Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)

Pledge: ✅ 🇺🇸

Announcements:

Anniversary party 1/25/2020 at the Ponds. HC on the Facebook page.

Volunteer for the P200 if you can!  It’s our regions top fund raiser.

Prayers and BOM : 

For all the unspokens 🙏

Devo:

Moleskin:

AAR From Defib: This was Awesome! The excitement started a bit before start time because Old Flame pulled a Superman and raced to get across the train tracks before a train came by! (Don’t do that at home kids) Floppy and I both doubled down after enjoying the Richter at tremor. I’m not a runner, but it’s nice to pretend to be one. So before the BC I got to do the 1 mile warm up, 2 miles for time and another mile for just because 😂. The first mile of the 2 miles for time was strong. The second mile was slower, I felt tired, so I set a goal at that point to keep good posture and don’t walk. I made it 😄 The hamstrings were really tight after all that so I kept stretching and moving until we started Faultline. I wasn’t excited about running to the garage…. but I was excited about sandbags! It was kind of Old Flame to indulge my affinity for sandbags, though stairs with sandbags kind of suck and I’m afraid of falling over on my face with a weight behind my head 😂. It was a great workout. Old Flame got the idea for the workout after he did this workout with another fire company. The run back to the flag wasn’t super fun, the calves were twingy and tight. But I just focused on posture and cadence and did plenary fine without any cramping. The watch said that I got in 7.5 miles and 36 flights of stairs at the end of the morning workouts. At the end of it all I was tired, but not too tired. I was ready for a break though 😂  I don’t run, I do ruck, and I thoroughly enjoy BCs. So just by staying active with the F3 I can just go out and get 7.5 miles and feel no worse for wear. I definitely don’t recommend it, but I do hope that everyone keeps posting and keeps getting better; push yourself but don’t hurt yourself. Move your bodies, hang out with your F3 brothers in the gloom and even complain about the exercises! City Slicker asked why I was smiling when it was so cold before tremor started. I was smiling because I was just happy to be out in the gloom with these great guys. The running sucked 😂 but the company was great. And I got to pick up sandbags 🤘🤙 – Defib

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

Is Hell Freezing Over?

  • When: 20191126
  • QIC: Flo
  • The PAX: Peg (R), Floppy, Grits (R), Splinter, Space Cowboy, Green Bags, Microwave, Milton, Schrute, Bee Wax, 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:  40 degrees

FNGs:  None

COP:   SSH, TTT, Hill Billies, Imperial Walkers, LBAC OH Claps, Terrible Ts

The Thang:

Mosey / Indian Run to Huger Park with a few stops along the way for Squats.

Once there, pull-ups were the theme with a few other exercises peppered in for flavor.

  • Underhand Pull-ups
  • Step-ups
  • Overhand wide stance Pull-ups
  • Swing Merkins
  • Close Fist Pull-ups
  • WWI Sit-Ups
  • Rinse and repeat in some fashion with a few tweaks to the reps

Mosey / Indian Run home with a few stops for PT

Jail break from the last stop back to the AO

Mary:  Flutter Kicks, Jane Fondas

Numberama, Namerama, Announcements, Pledge, COT

Devo: When you give thanks on Thursday, don’t give thanks to “nothing” or give thanks to something ambiguous. Thank your Heavenly Father who is the giver of all good gifts.

Moleskin: Fanny Pack and Smokey were both absent today. If YHC didn’t see them out and about on occasion, I’d e inclined to believe the live at the AO. They are stalwart. They are always there. For both of them to be absent on a given day is a sign of the apocalypse.

Skip Williams – The October Running of The Hero

  • When: 20191119
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy


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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: 48

FNGs: None

COP:

SSH: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – IC

LBAC: 10 Forward – IC, 10 Backward – IC

T Claps: 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 one of our own, Hospice (Skip Williams). Skip is what F3 is all about. Always encouraging others. Always has a positive attitude. When he was diagnosed with a heart issue he was told it was difficult to diagnose, because he was in such good shape. He was told most people with his condition could not walk up a flight of stairs without running out of breath. Skip was still coming to boot camps. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 14

Namerama: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy, Milton

Announcements: Summerville Christmas Parade (12/8), Christmas Party (11/12) – Oak Rd Brewery

COT

Devo: Keep training for life. You never know when you will need it. 

Moleskin: 

Floppy Made Me Do It

  • When: 20191112
  • QIC: Flo
  • The PAX: Cannoli, Pretzel, Floppy, Placebo (R), Peg (R), Hospice (R), Good Times, Microwave, Matlock, Greenbags, Muscadine, Grits (R), Splinter, Space Cowboy, Grasshopper, Fanny Pack, High Stick, Smokey, 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:  54 degrees

FNGs:  None

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

The Thang:

Split into five groups of four men and rotate stations.

Station 1: Tire Jumps, LBCs, Decline Merkins

Duck Walk to next station

Station 2: Tire Flips (Two Pax flip the tire down the course and back while the other two PAX hold Al Gore. Flap Jack.

Military Crawl to next station

Station 3: 30 Flutter Kicks, 15 Burpees, 10 Seal Push-Ups

Indian Crawl to next station

Station 4: 30 Squats with the Block, 20 Curls for the Girls, 10 Block Sit-Ups

Station 5:  Run until time to switch

Mary:  Jane Fonda x 20 IC

Devo:  Habbakuk 3:17-19. YHC provided an high level overview and the theme of the book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.

Moleskin:  It had been a long time since YHC was at a BC with our good friend Floppy. When his HC’d, it was clear some degree of creativity was in order as Floppy is historically one of our most creative Qs. This is not YHC’s strong suit, but the PAX seemed pleased with the work put in today. The tires of Seismic have been a frequently used tool over the last two weeks and they were instrumental again today. Peg is a beast on tire flips.

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

The Tale of My First Tremor Q

  • When: 20190708
  • QIC: Flo
  • The PAX: Pyle, Floppy, City Slicker, Peg (R), Milton, Show Me


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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

The Thang:

Run the stadium loop.

Some added additional distance while others did not.

Some ran faster than others.

All seven returned to base.

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  Good run by all with Slicker, Show Me and Pyle leading the way.

The stank, return of Myrtle and DT being dragged around…it was memorable!

  • When: 20190614
  • QIC: City Slicker
  • The PAX: Muscadine, Pretzel, Double Trouble, Myrtle, Bee-Wax, Floppy, Swamp Monkey, Professor Klump (R), Old D (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: ~67 degrees at time of step off, it was glorious!

The Thang: 10 PAX showed up, got miles and drank coffee. Triathlon training is in full swing!

Moleskin: Nice turnout with 3 riding (1 with a brick) and 7 others solely running. Welcome back to Myrtle and thanks for reminding me why I missed you – I now know you will not be there tomorrow 🙂 Gypsy did not show up but he did find his wallet! The stank from the garbage truck that left tracks from the Carolina Ale House dumpster was right where we finished up. Let’s just say it was absolutely brutal to finish your run and smell that.

Also, do not let DT fool you. He said he was going to run around a 10 minute mile and the fool didn’t even come close to that. He knocked out 4 miles with YHC at an overall pace of 8:53. Well done sir!

Who really invented “The Creamer”?

  • When: 20190609
  • QIC: City Slicker
  • The PAX: Bueller, High Stick, Muscadine, Floppy, Splinter, Flanders, Schrute, Waldo, Pretzel, Repo, 50/50, Grasshopper, Defib, Space Cowboy, Wreck-it Ralph, Manana, Sugar Mountain, Shortcake, Placebo (R), Professor Klump (R), Peg (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Clear

The Thang:

21 PAX got miles in either running, rucking or biking. One shuffled in for just coffee – great to see you Shorty! Also great to see Floppy back in the gloom!