Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Tremor: A Backblast

  • When: 20191009
  • QIC: Pretzel
  • The PAX: Stalker, Snap On, City Clicker, Grits, Ice Box, Grasshopper, Bellator, Al Bundy, Pretzel


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“Run when you can, walk if you have to, crawl if you must; just never give up.”

Dean Karnazes

Conditions: Low/mid 60s, a little mist.

0445: Begin running

0530: End running

Pledge/COT/BOM/Devo

Dora version xyz

  • When: 20190930
  • QIC: Grasshopper
  • The PAX: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three's Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit


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Conditions: Not bad

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 20 – IC

Mountain climbers: 10 – IC

The Thang:

Partner up.

Round 1: Partner 1 runs a lap around the small loop. Partner 2 does burpees until he is back. Then partner 2 runs while partner 1 does burpees. Repeat until both have completed 5 laps.

Round 2: Partner 1 runs a lap around the larger loop. Partner 2 does squats until he is back. Then partner 2 runs while partner 1 does squats. Repeat until both have completed 5 laps.

Round 3: Partner 1 runs a lap around the full loop. Partner 2 does LBCs until he is back. Then partner 2 runs while partner 1 does LBCs. Repeat until both have completed 3 laps.

Mary: Ran out of time

Numberama: 10

Namerama: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three’s Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit

Pledge and COT

Announcements: Anniversary convergence 2020 and other races.

Trip to the Hutchinson Square

  • When: 20190920
  • QIC: Grasshopper
  • The PAX: MInivan, Beethoven (R), Three's Company, Bob Jones, Raw Hide, Short Circuit, Big Haul, Dowry (R), Bee-Wax, Grasshopper


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Conditions: Decent

FNGs: None

COP: N/A

Thang:

Pax were given reflective gear, and we moseyed to the square.

At the square the street had 13 light poles,

1 burpee at the first light pole, bear crawl to the second light pole 12 Merkins (adds up to 13)

jail break to the first light pole, then

2 burpees at the first light pole, bear crawl to the third light pole 11 Merkins and so on until

7 burpees at the first light pole, bear crawl to seventh pole (modify as needed), 6 Merkins and we descended

this was done until it was time to head to AO for some Mary.

Mary:

20 LBC’s IC, 25 flutter kicks IC (Short Circuit called this), 20 iron crosses OQ (Dowry called this), 100’s

Numberama: 10

Namearama and Pledge: Done

Announcements:

2020 Anniversary convergence, coming up 5K runs, and other marathons

BOM: Dowry lead this

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R)


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.

Deck of death and In The Air Tonight

  • When: 20190821
  • QIC: Grasshopper
  • The PAX: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper


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Conditions: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:
SSH x 20, IC
TTT x 12, IC
LB Arm Circles x 10, IC -Forward
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Alternate shoulder touch
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Backward
Don Quixotes  x 12, IC

Thang:

Deck of playing cards where Clubs-LBCs, Diamonds-Merkins, Hearts-Squats, Spades-Burpees

62 Merkins, OQ

75 LBCs, IC

61 Squats, OQ

70 Burpees, OYO

were done with a run loop in between around the tennis courts.

Pax formed into two groups planking facing each other with 2-3 feet between each and last man box-jumps over the planking PAX to the head of the line, Indian Run style. This was done from one end of the field next to the tennis court till the end.

Mary:

In The Plank Tonight -Pax planked for the last 4 minutes to “In The Air Tonight” by Phil Collins

Numberama: 12

Namerama: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper

Announcements: Labor Day Convergence on the 27th, and Anniversary Convergence, Jan, 2020

Pledge: done

COT (prayer): led by Space Cowboy, included Swamp Monkey in the prayer

 

 

Holy humidity!

  • When: 20190814
  • QIC: Grasshopper
  • The PAX: Marvel, Link, Matlock, What!, Beethoven (R), Hickory Stump, Dowry (R), Space Cowboy, Bob Jones (R), Rawhide, Cow Tipper, Short Circuit, Minivan, Caterpillar, X-ray (R), Grasshopper


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Conditions: Humid af

FNGs: None

COP:
Burpee x 5, OYO
SSH x 15, IC
Burpee x 4, OYO
TTT x 15, IC
Burpee x 3, OYO
LB Arm Circles x 12, IC
Burpee x 2, OYO

Thang:

Grab one block (not enough blocks), so just two bricks per pax and mosey to horseshoe pits.

7 Mary 3:

Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 20 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.

Round two – 7 squats with bricks, 7 step-ups, 7 lunges on each leg , 20 flutter kicks with bricks, run lap around pits with bricks. R and R 3X total

Round three – 7  curls with bricks, 7 pec-flys, 7 tricep extensions with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.

Stow the bricks

Mary:

No time for Mary.

Announcements:

Anniversary Convergence next year in Jan and that’s it.

Namerama, Pledge: done

BOM (Prayer): Led by Caterpillar

Moleskin: YHC’s first backblast.

I love the smell of socially acceptable chemical dependence in the morning

  • When: 20190804
  • QIC: Pretzel
  • The PAX: High Stick, Grasshopper, Schrute, Placebo, Old Flame, Professor Klump, Joe, Bueller, Gypsy, Grits, Pretzel


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11 men convened, as they so often do, at 0500 on Sunday for today’s edition of the Creamer. Nine ran, two rode, and a 12th Starskied for coffee.

0500: Begin

0500-0645: End workout at some point, begin coffee

0645ish: Depart

One Bar Q’s the Creamer

  • When: 20190728
  • QIC: One Bar
  • The PAX: City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles


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Intro: We came, we creamed, we left.

Conditions: 73

FNGs: No FNGs

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
No warmup.

The Thang:
Run, ruck, biking, drink coffee

Numberama: 5

Namearama:
City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles, One Bar