Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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: 

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.

Sitting Around The Parking Garage

  • When: 20191121
  • QIC: Milton
  • The PAX: Green Bags, Microwave, Splinter, Space Cowboy, 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: 41 Degrees

FNGs: None

COP:

SSH – 25 IC

Squats – 10 -OQ

TTT – 10 IC

Don Quixote – 10 IC

LBAC – Forward – 10 IC, Backward – 10 IC

T-Claps – 10 IC

Moroccan Night Clubs – 10 IC

Merkins – 10 OQ

The Thang:

Mosey to the parking garage. Stop twice for Merkins. 10 – OQ

Stops at each floor for the exercises below. Back-pedal between floors.

Bottom Floor – Burpees – 10 – IC

1st Floor – Merkins – 20 – OQ

2nd Floor – Squats – 30 OQ

3rd Floor – LBCs – 40 OQ

4th Floor – Calf Raises – 50 OQ

Top Floor – People’s Chair Indian Run (People’s Chair in a line. Last man in line does 5 merkins, runs to the front of the line. Repeat until back to the stairs)

Mosey back to Doty Park

Mary: No Time

Numberama: 6

Namerama: Green Bags, Microwave, Splinter, Space Cowboy, Fanny Pack, Milton

Pledge and COT

Announcements: Summerville Christmas Parade – Sunday 12/8. F3 Christmas Party – Thursday 12/12 – Oak Rd Brewery

Devo: “You are the average of the five people you spend the most time with.” Who is in your five? Do you have five close friends? Are you defined by who you are or what you do?

Moleskin:  

Dressing Sexy on Halloween

  • When: 20191031
  • QIC: Mary
  • The PAX: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, Space Cowboy


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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: any FNGs

COP:

In Cadence

20 Skeleton Jacks (SSH)

20 Baby Bats (Little Baby Arm Circles)

20 Vampire Bats (Big Arm Circles)

20 Scarecrows (Don Quixotes)

The Thang:

OYO Mosey to Blocks AKA pumpkins then to horseshoe pits

DORA Run

400 Flying bats (Squats)

300 Mummy Situps (WWI Situps)

200 Vampire’s Iron Crosses

100 Pumpkin Presses

Mary: No Time

Numberama: 13

Namerama: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, Space Cowboy, Mary

Pledge and COT

Announcements: Ruck for hunger November 16th, 9am @ Coastal Coffee Roasters

Devo:

Moleskin: We reap what we sow. Be mindful of your thoughts, for they become your actions. The mind is a fertile soil that will grow whatever is planted – good or bad. Do you find yourself thinking badly or unkind thoughts about your wife or others? It’s easy when we’re frustrated to think quick, little negative thoughts; “she’s so frustrating, damn whys she so bitchy, or your suck”… Be mindful as these will grow and fester and ruin your relationship. Think positively and pay attention to the good things and plant those in your mind and you’ll soon be noticing and thinking more and more good things about your spouse or others.

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: 

The Little Dips are More Painful than You Expect

  • When: 20191029
  • QIC: Flo
  • The PAX: Peg (R), Hospice (R), Matlock, Splinter, Space Cowboy, Grits (R), Milton, Schrute, Fanny Pack, Mary, Microwave, Smokey, 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:  71 degrees and humid

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Imperial Walkers, Monkey Humpers

The Thang:

Grab blocks and circle up. The PAX completed four rounds of five exercise sets targeting chest, arms, legs, core and cardio. Exercises included:  Various Merkins, Chest Press, Curls for the Girls, Overhead Press, Static Hold, Tricep Dips on the Block (AKA Little Dips), Jump Squats, Goblet Squats, Lunges, Squats with the Block, American Hammer, Big Boy Sit-Ups, Superman, Running the AO, and Staying Alives

Mary:  WWI Sit-Ups, Pickle Pounders, LBCs

Numberama, Namerama, Announcements, Pledge, COT

Devo:  When reading the OT books of II Kings and II Chronicles you find brief historical accounts of the Judaic and Israelite monarchies. The author notes whether each did good or evil in the eyes of the Lord. Generally, the downfall for wicked kings was their love of idols. YHC challenged the PAX to consider what will be said about them when their time on earth is over. Will you do good or evil in the eyes of the Lord. To do good, we need to remove anything that we prioritize and love of God.

Moleskin: Peg shared a brief report about the awesomeness that was the Marine marathon in which he participated this past weekend. YHC discovered (and believes the PAX would concur) that the Little Dips / Tricep Dips on the Block are more uncomfortable than you would expect.

 

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: 

It Takes What It Takes

  • When: 20191008
  • QIC: Milton
  • The PAX: Mary, Old Flame, Green Bags, Splinter, Bob The Builder, Space Cowboy, Dockers, Freeloader, Fanny Pack, Schrute, Smokey, High Stick, Hospice


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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 Degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 – IC

Imperial Squat Walkers: 10 – IC

Failure to Launch: 10

Do-ah-diddy: Around the AO w/ Squats

The Thang:

11’s at the horse shoe pit. Calf raises and step-ups (each leg). Duck walk in-between

To the field:

10 Bobby Hurley’s – OYO

Dan Taylor (1 Squat & 4 walking lunges) to the other side

10 Bobby Hurley’s – OYO

Picnic Tables:

10 Squats, 10 Step-ups (each leg). 20 Squats, 10 Step-ups (each leg)… continue until 50.

Mary: None

Numberama: 14

Namerama: Mary, Old Flame, Green Bags, Splinter, Bob The Builder, Space Cowboy, Dockers, Freeloader, Fanny Pack, Schrute, Smokey, High Stick, Hospice, Milton

Pledge and COT

Announcements: You are not just representing yourself. You are representing F3. Be mindful of how you act in public. People are watching.

Devo: James 1:2-4. There are no shortcuts to get from where you are to where you want to be. It takes what it takes to get there.

Moleskin:   Hospice could feel his glutes getting tighter. We all agreed they were.

7 of Diamonds

  • When: 20191003
  • QIC: Motherboard
  • The PAX: Greenbags, Pink Slip, Masterload, Creeper, Space Balls, Wingnut


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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: 88 degrees and low humidity

FNGs: No FNGs

Disclaimer: Modify as needed

COP:

TTT 10 IC

Imperial Walkers 10 IC

SSH 10 IC

The Thang:

In honor of the MLB playoffs, we attempted to complete the “7 of Diamonds” routine.  Starting at the “flag”, complete a specified exercise at 4 locations (diamond) in area – mosey between locations.  Rinse and repeat 7 times but the count changes as follows (7,14,21,28,21,14,7)

  1. Manmakers  7 count OYO – 28 total
  2. Flutter Kicks 14 count OC – 56 total
  3. Merkins 21 count OC – 84 total
  4. Squats 28 count OC – 112 total
  5. LBCs 21 count IC – 84 total
  6. LBACs 14 count each direction IC – only completed 3 bases. – 42 total

Mary: 

No time for Mary

Numberama: 7

Namerama And Pledge: Done

Announcements:

Liquifaction at Dog and Duck on Saturday 6:00PM

Palmetto 200 – looking for runners 😳😱

Prayers and BOM : 

 

Devo:

Be Humble.  When you lend a hand or offer help, do it willingly with no expectation of payback.

Moleskin:  

Although it was still ridiculously hot in October, a good push by all.

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!