Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

11’s, but All Burpees

  • When: 20220811
  • QIC: Milton
  • The PAX: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack


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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 moist

FNGs: None

COP:

SSH – 2 – IC

TTT – 10 – IC

Don Quixote – 10 – IC

Imperial Walker – 10 – IC

Hill Billy – 10 – IC

The Thang:

Mosey to Jingles Hill

11’s – Burpees at the bottom, burpees at the top

Mary:

Flutter Kick – 50 – IC

Cannon Ball Sit-ups – 20 – IC

LBC – 25 – IC

Numberama: 12

Namerama: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Explore the Space

  • When: 20220809
  • QIC: Flo
  • The PAX: Smokey, Grits, Amnesia, Kiwi, Ryeback, Space Cowboy, Schrute, Fanny Pack, Milton, Goose


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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:  81 Degrees

FNGs: None

COP:  SSH, Monkey Humpers, LBAC x 10 IC (Forward and Backward), Don Quiote

The Thang:

In the words of Pretzel and Christopher Walken, the PAX explored the space around the AO. We made our way around the Doty Park area taking advantage of equipment to complete our beatdown.

Steps-ups on the wall, Trice dips on the wall

People’s chair, BTW

Curls with Block, Merkins, Sit-Ups with Block, Squats with the Block (25 each with run after each circuit)

Inverted sit-ups on the table, Split-Squats

Offset Merkins on the curb, Toe taps

Table Step-Ups

Mary:  Low plank, Pickle Pounders, WWI Sit-ups, Pickle Pushers

Numberama, Namerama, Announcements, Pledge, COT

Devo: Read from Psalm 51 and discussed the need for recognizing our sin and coming before God in humility

Moleskin:  It’s always a pleasure to Q at the TOTS. This was no exception and the PAX were up for the trip around the AO.

 

Pull-ups in the Park

  • When: 20220414
  • QIC: Flo
  • The PAX: Peg, Milton, Fanny Pack, Space Cowboy, Radio, Floppy, Splinter, Goose, Two Pack


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Conditions:  64 degrees

FNGs:  None

COP:  SSH, LBAC, TTT, Overhead Claps, Lateral Claps, Imperial Walkers, Hillbillies, Calf Raises

The Thang:

Line up and Indian Run to Huger Park with stops for PT

PT included 15 Squats, 10 Merkins, 15 LBCs, 1 Burpee (Increased by 1 Burpee until we got to 5)

At the park, the PAX took part in Pull-ups, Crunch Merkins on the swings, Step-Ups, Tricep Dips and two rounds of PT noted above.

Indian Run back to the AO with two stops for PT (decreased # of Burpees by 1 at each stop)

Finish up with completing a final round of PT

Mary:  WWI Sit-Ups, Low Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Referring to the Lord’s Supper, YHC walked through Christ’s sacrifice as a fulfillment to the OT Law and the perfect atonement for our sins.

Moleskin:  It was a good beatdown to work the full the body and get some cardio work. We had a special guest from Apex in NC! Welcome Two Pack (I’m also sure I’m getting that name wrong but that is what it sounded like on my recording).

Too Many Burpees

  • When: 20220222
  • QIC: Milton
  • The PAX: Space Cowboy, Smokey, Fanny Pack, Radio, Caterpillar, Microwave, Goose


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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: 66 degrees

FNGs: None

COP:

SSH: 20 IC

TTT: 10IC

Imperial Walkers: 10 IC

Don Quixote: 10 IC

LBAC: Forward: 10 IC

Backward: 10 IC

Over Head Clap: 10 IC

Bat Wing: 10 IC

Moroccan Night Club: 10 IC

The Thang:

Jog the long loop around Doty

Divide up into 2 teams of 4. Each team has 2 minutes to complete as many reps as they can of each exercise. The winning team runs the short loop around Doty. They losing team does 15 burpees.

Overhead press w/ a block

Curls w/ a block

Squats (No block)

WWI Sit-Ups

Block Press (Chest Press) w/ a bloc

Lawnmower pulls (right arm)

Lawnmower pulls (left arm)

Mary: No times

Numberama: 8

Namerama: Space Cowboy, Smokey, Fanny Pack, Radio, Caterpillar, Microwave, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Proverbs 16:9 – In their hearts humans plan their course, but the Lord establishes their steps. Pre-decide to be great today. To make the right decisions, and to trust the Lord.

Moleskin:   replace with moleskin

E3M (1 Better Than E2M)

  • When: 20220201
  • QIC: Milton
  • The PAX: Radio, Kiwi, Splinter, Space Cowboy, Fanny Pack, Microwave, Goose, Repo


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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: 37 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walkers: 10 -IC

Don Quixote: 10 -IC

Hill Billy: 10- IC

Terrible Ts: 10 – IC

The Thang:

5 exercises, as many reps as you can in 1 minute. Rest for 1 minute. Rinse and repeat for 5 rounds

Block Press

Freddy Mercury

Calf Raises

Curls

Low Plank

Mary:

Cannonball Sit-ups: 20 – OQ

Numberama: 9

Namerama: Radio, Kiwi, Splinter, Space Cowboy, Fanny Pack, Microwave, Goose, Repo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

The 4 Corners of Doty

  • When: 20211123
  • QIC: Milton
  • The PAX: Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave


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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: 38 the grease

FNGs: None

COP:

SSH – 20 IC

TTT- 10 IC

Don Quixote – 10 IC

Imperial Walker – 10 IC

Hill Billy – 10 IC

Little Baby Arm Circles (Forward) – 10 IC

Little Baby Arm Circles (Backward) – 10 IC

Over Head Clap – 10 IC

Bat Wing – 10 IC

Moroccan Night Club – 10 IC

Terrible Ts – 10 IC

The Thang:

4 Corners: Back pedal the short, run the long.

Corner 1: Merkins, Crucible Merkins, Ranger Merkins – 20 OQ

Corner 2: Flutter Kick, Iron Cross, Stapler – 20 IC or OQ

Corner 3: Squats, Lunges, Gorilla Squats – 20 IC or OQ

Corner 4: Freddy Mercury, Flat Crunch, Cannon Ball sit-up – 20 IC or OQ

Mary:

Williams Bryce: 20 IC

WWI Sit-up: 20 OQ

Toe touch (one leg at a time): 20 OQ

Low plank: 1 minute

Numberama: 9

Namerama: Smokey, Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Tex Curtis – The December Running of The Hero

  • When: 20211221
  • QIC: Milton
  • The PAX: Goose, Fanny Pack, Schrute, Kiwi


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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 and raining FNGs: None COP: SSH: 15 – IC TTT: 10 -IC Don Quixote: 10 – IC Imperial Walker – 10 – IC Terrible Ts – 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 my father-in-law Tex Curtis. Tex was diagnosed with prostate cancer several years ago. Last November he was told that the cancer had spread to his lymph nodes and his bones. After serval rounds of treatment and a lot of prayer, he received the news that his PSA levels are lower than they were at the time of his initial diagnosis. The Hero Workout (Version 4): – 20 Overhead Press – 20 Curls for My Wife – 20 Squats w/ The Block – 20 Merkins – 20 WWI Sit-ups – .30 Mile Run AMRAP Numberama: 5 Namerama: Goose, Fanny Pack, Schrute, Kiwi, Milton Pledge and COT Announcements: replace with announcements Devo: It is easy to be thankful when everything is going right. Pray that you will still be thankful for all you have, even when everything is going wrong. Moleskin:   replace with moleskin

I Was Told There Would Be No Math

  • When: 20211019
  • QIC: Milton
  • The PAX: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose


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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

COP:  SSH: 10 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Don Quixote: 10 – IC

The Thang:

Indian run to Jingles Hill

11’s that don’t add up to 11. )10 at the bottom, 10 at the top. 9 at the bottom, 9 at the top. Down to 1.

Burpees at the bottom. Burpees at the top.

Mary: Pax Choice

Numberama: 8

Namerama: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Take everything to God in prayer. Listen for his answer, not the answer you are hoping he gives you.

Moleskin:   replace with moleskin

UGA 10 – Clemson 3

  • When: 20210907
  • QIC: Milton
  • The PAX: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo


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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: Moist

FNGs: None

 

COP:

SSH: 10 – IC

Burpees: 3 OYO

TTT: 10 – IC

Burpees: 3 OYO

Imperial Walker: 10 – IC

Burpees: 3 OYO

Merkins: 10 – OQ

Burpees: 3 OYO

 

The Thang:

Block Press: 43 – OQ

Curls for my wife: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

Squats: 43 – OQ

Pickle Pounders: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Calf Raises w/ a Block: 43 – OQ

Triceps Extension: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

LBCs: 43 – OQ

Merkins: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Rinse and Repeat

Mary:

(Pick Six) Pax chooses 6 ab exercises– 29 reps of each

Numberama: 10

Namerama: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

5,4,3,2,1… Late

  • When: 20210805
  • QIC: Milton
  • The PAX: Pretzel, Radio, Stalker, Microwave, Fanny Pack, Snap-On, Goose


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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: Moist

FNGs: None

COP:

SSH: 50 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Terrible Ts: 10 – IC

The Thang:

5,4,3,2,1 Go

50 LBC – On Q

 

40 Squats – On Q

30 Curls for my wife – On Q

20 Merkins – On Q

10 Burpees – IC

Mary: Random ab exercises

Numberama: 8

Namerama: Milton, Pretzel, Radio, Stalker, Microwave, Fanny Pack, Snap-On, Goose

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin