Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I Believe It’s Sprogging

  • When: 20210706
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three's Company, Schrute


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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: 74 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

Terrible T’s: 10 – IC

The Thang:

Partner Up

Catch me if you can – around the AO

Grab a block

Partner 1 runs the short loop around the park. Partner 2 does flutter kicks with the block. Each partner does 3 laps.

Partner 1 runs the medium loop around the park. Partner 2 does curls for my wife. Each partner does 2 laps.

Partner 1 runs the long loop around the park. Partner 2 does calf raises with the block. Each partner does 1 lap.

Mary:

WW1 Sit-ups: 20 – OQ

Sprog (Not a sprint, but not a jog. Think brunch, It’s not quite breakfast, it’s not quite lunch, but it comes with a slice of canteloupe at the end. You don’t get completely what you would at breakfast, but you get a good meal.) to the end of the park .

American Hammer: 20 – IC

Sprog back

Cannonball Sit-ups: 20 – OC

Sprog

Jane Fonda: 20 – IC

Sprint

Williams Bryce (Dying Cockroach): 20 – IC

Numberama: 10

Namerama: Milton, Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three’s Company, Schrute

Pledge and COT

Announcements: E2M is starting another round. If you are into that sort of thing.

Devo: Be prepared when God calls you. It may not always be big, but it can still be meaningful.

Moleskin:  

Stop Cutting Corners

  • When: 20210617
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Green Bags


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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: A little cooler than expected, but still muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the lightpost on the right and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 4

Namerama: Easy In, Mayhem, Green Bags, Waldo

Pledge and COT

Announcements: Father’s Day Convergence this Saturday; Sheepdog class is about to start

Devo:  When things become routine, you begin to cut corners.  I had been doing that in regards to the devos at most of my Qs.  I had just been rushing through that part, and simply saying ‘Don’t be a dick’ is not a devo. But the devo is part of the Q, and I’ll be better about coming up with more substantial things to say.  And that can be applied to many parts of our lives.  Be careful that you are skipping essential steps just because you are rushing to get something done.

Moleskin: The Cardiac is a perfect example of a ‘don’t cut corners’ type of workout.  It is you against yourself.  You set a baseline and you see where you stand when you try the Cardiac again and again.  You’re counting your reps.  You’re in charge of making sure you get through the reps correctly.  We had a small group today, but we put in good work.  I’m not sure how many reps Green Bags ended up with, but he definitely set the pace for the group.

Half Murphathon

  • When: 20210518
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Lug Nuts, Hospice, Green Bags, Smack Down, Hot Spot


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Conditions: 60 degrees and clear

Count 7 pax

The Thang:

Warm up at COP: 20 SSH IC, 20 Don Quixote IC

Half Murph: .5 mile run to Huger Park, 150 squats, 100 merkins, 50 pull-ups, .5 mile return run to Doty Park

Mary: Pax choice – Jane Fonda, WW1 sit ups, LBCs, Plans, LBCs, Sweat Angels, Hello Dolly, LBCs

Jailbreak to COT

COT: count, namorama, Pledge of Allegiance, announcements, Ball of Man

Devo: Hot Spot – servant leadership

Claudia Apolinar – The September Running of The Hero

  • When: 20200917
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly


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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: Wet

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 Claudia Apolinar. Claudia is Los Angeles county deputy sheriff. Claudia and her partner were ambushed by a gunman while sitting in their car. They were both shot several times. Claudia had the presence of mind to radio for help, and apply a tourniquet to save her partner’s life. 

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: 14

Namerama:Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly, Milton

Announcements: Ruck for Hunger, Bethany Food Drive, Tiger Buddy Program, St. Paul Men’s Hike – Ask Cannoli about all of these. He has all the info.     

COT

Devo: 

Moleskin: 

A Q INSPIRED BY GREEN BAGS AND HOT TUB….. THUNDERSTRUCK ON REPEAT

  • When: 20200910
  • QIC: Sakrete
  • The PAX: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (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.

Conditions: High 70’s and humidity just won’t go away

FNGs: None on tap today

COP:  YHC put his favorite AC/DC song on repeat.  Thunderstruck.  During first part of workout the song will play.  At any point during that song PAX would assume the plank position and execute a merkin every time they said Thunder during the song.  One set of failure.  When the plank is broken you are done.  Join in with remaining PAX doing assigned exercise.

While song was playing:

1 burpee OYO; 10 Bobby Hurleys on Q

2 burpee OYO: 9 Carolina Dry Docks on Q

3 burpees OYO: 8 Sumo Squats

4 burpees OYO: 7 WW1 Situp

5 burpees OYO: 6 SSH IC (led by Waldo while YHC planked)

6 burpees OYO: 5 Bobby Hurleys on Q (led by High Stick while YHC planked)

7 burpees OYO: 4 Carolina Dry Docks on Q

8 burpees OYO; 3 Sumo Squats on Q

9 burpees OYO: 2 WW1 situp on Q

10 burpees OYO: 1 SSH IC.

Now that you are warmed up.  Lets move.

The Thang:

Jailbreak to entrance to gravel parking lot.  YHC asked for a volunteer and Defib obliged.  Heading out from flag run at pace set by Defib for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Swinger set pace for 90 seconds.  After 90 seconds halt and do 10 squats and 10 merkins on Q.  Mad Dog set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Gruber set the pace for 90 seconds.  After 90 second halt and so 10 squats and 10 merkins.  Double Trouble set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Set up in 2 columns.  Indian run around circle where flag is and back out to entrance to gravel lot (90 seconds)  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.

Partner up with someone close to your speed.  From post beside entrance to gravel lot back to the flag.  Jailbreak race with your partner.  After each race alternate 10 squats on Q and 10 merkins on Q.

After all races were complete and gathering around the flag winners earned the right to stand around and watch the losers of the races do 5 burpees OYO.

Indian Run around gravel lot.

Mary: Thunderstruck plank merkins.  Play Thunderstruck by AC/DC again.  This time if your plank is broken run down to the light pole on right hand side and back.  Back in the fight.

Numberama: 17

Namerama: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R), Sakrete

Pledge and COT.  Yes we did that.  

Announcements: Rotating Saturday Q @ Bedrock led by High Stick;  Old Flame running the Charleston 100 in full gear starting tomorrow.

Devo:

Choose Grace

Let your conversation be gracious and attractive so that you will have the right response for everyone. (NLT) ( Colossians 4:6 )

 

The words we choose in our everyday conversations tell the most about who we are.  If we choose a harsh tone and unkind words, it’s going to be hard for those around you to see God’s grace at work in your life. When we speak harshly it also makes it hard for those who love you to see you as a cherished child of God. Often resulting in others responding to us with negativity.  This is why it’s so important for us to choose grace in the way we communicate.  Be the one who ends the cycle of negativity in your relationships.  Let your words be a beacon of light to those around you

Moleskin:   YHC saw a workout that Green Bags did @ home where he ran for 90 seconds and stopped and did 10 merkins and 10 squats.  I 100% stole that.  YHC went to Tectonic Monday AM for a Hot Tub Labor Day Q.  I 50% stole the “warm up” from that.  Haven’t done the Thunderstruck routine in a while.  Always fun to work that in.  We are currently 5 hours post workout and I am already sore.  Great work today Gents.

Take A Lap

  • When: 20200811
  • QIC: Milton
  • The PAX: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags


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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: 74 and humid

FNGs: None

COP:

SSH – 50 – IC

TTT – 10 – IC

Imperial Walkers – 10 -IC

Don Quixote -10 – IC

The Thang:

Burpees – 10 -IC. Run a lap around the outside of the AO. Rinse and Repeat.

Mary:

Jane Fonda – 10 -OQ

WWI Sit-Ups – 20 – OQ

Numberama: 12

Namerama: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags, Milton

Pledge and COT

Announcements: Cannoli’s Birthday fundraiser, Repo’s birthday fundraiser. Check Facebook for details on both.

Devo: Jeremiah 29:11 – “For I know the plans I have for you”, declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future”.

Moleskin:   replace with moleskin

BOMBS at Accelerator

  • When: 20200804
  • QIC: Motherboard
  • The PAX: Pink Slip, Greenbags, Placebo, Cheetah, Zamboni, Mom Swap, Eor (F3 Guest from Charlotte)


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Weather:  Normal sunny hot and humid. Perfect for Accelerator.

Warmup: TTT, Imperial Walkers, LBACs.

THANG:  Mosey to shed and get block return to open grass area.   Team up with youngest/oldest down the line.  Did a variation of the B.O.M.B.S routine with Pax team ( 2 per) alternating running out/back to opposite sidewalk and doing the following exercises:

50 Burpees total

100 Overhead Press

150 Merkins

200 Big Boy Situps

250 Squats

Teams synced up at end of each exercise by planking up.

Finished off with 50 Curls for the Girls together and then stowed blocks.

MARY:  American Hammers, Flutter Kicks, Freddie Mercury, Plank

Moleskin: Workout was planned for Thursday, the anniversary of the Hiroshima Bombing on Aug 6th but did it Tuesday instead.  Who cares?  Welcome Eor from the cradle of F3 in Charlotte.

Devo:  Prayers do get answered but don’t expect they will be answered based on your vision.  Keep you mind and heart open to the will of God.

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (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.

Conditions: 74 degrees to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

A Light Jog at Bedrock

  • When: 20200723
  • QIC: Wambach
  • The PAX: Green Bags, Easy In, Mayhem, Waldo, Sakrete, Swinger, Gypsy, Wambach


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Start with a light jog around the gravel parking lot followed by a quick COP

COP
LBAC x 10 IC each direction
Squats x 10 OQ

Thang
6 Sets of cones 10 yards apart for a suicide
At first set of cones, PAX perform Monkey Humper x 1 (4 count)
Run to next set and perform one Merkin
Return to first set for one Monkey Humper
Second cone, 1 merkin
Repeat this through the last cone. After returning to the first cone, increase to 2 of each exercise. Continue until time runs out. Results are based on 5 cones for merkins (1st cone .2, 2nd cone .4, etc.)

Round 1 was 15 minutes. Round 2 was 20 minutes (after 2 minute break):
Green Bags – 5.8; 7.1
Easy In – 5.2; 6.2
Mayhem – 5.0; 6.0
Waldo – 4.8; 5.8
Sakrete – 4.2; 5.0
Swinger – 5.2, 6.4
Gypsy – 3.0; 4.4
Wambach – 5.4; 6.8

 

Devo

Find the healthcare workers in your life and reach out to them. They are going through some emotionally tough times. Sakrete added to find the Venmo of a healthcare worker and send them a few dollars for a coffee or something.

Who EH’d You? – The February Running of The Hero

  • When: 20200218
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Three's Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder


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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: 65

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Merkins – 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 F3 brother that EH’d you. They may not have known why you needed F3, but they knew you did. You keep coming back because you know you need it. Think of someone in your life that needs F3, and put the EH on them. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama:Microwave, Smokey, Space Cowboy, Splinter, Three’s Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder, Milton

Announcements: 

COT

Devo:  

Moleskin: