Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Visit to the Concrete Beast

  • When: 20190813
  • QIC: Peg
  • The PAX: Cannoli, Space Cowboy, High Stick, Sugar Mountain, Good Times, Mary, Old Flame, Greenbags, Grits, Flo, Freeloader, Dockers, Schrute, Blue Light Special, Smokey, Milton


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Conditions – hot and humid – typical mid-August morning

Disclaimer – given

FNGs – none

Warmup – TTT x 15 IC, LBAC X 10 IC fwd/bwd, DQ x 15 IC, IW x 15 IC

Mosey to blockpile and get two bricks each.

Indian run to Jingles Hill

Plank on bricks for 1 min

Run to top of JH and plank on bricks.

15 brick raises from plank IC

Run to garage

Plank on bricks for 1 min

Thang – split into two groups – group one run to top of garage via ramps and back down, group two run to top of garage via stairs and back down stairs twice. Switch with group one. Then switch again.

Run back to AO with one stop for 15 brick raises from plank IC

Mary – no time

Numberama, Namearama, Pledge, COT

Moleskin – YHC is training for BRR and MCM so brought some hill running and core work to Seismic. The men of Seismic crushed it. Always enjoy the opportunity to lead at Seismic!

 

This Looked Better On Paper

  • When: 20190730
  • QIC: Milton
  • The PAX: Cannoli, Freeloader, Green Bags, Catepillar, Bee Wax, Hospice, Grits, Peg, Grasshopper, Space Cowboy, Fanny Pack, Smokey, Probie


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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: Low 70s

FNGs: None

COP:

Slaughter Starter: 20 Burpees OYO

The Thang:

DORA: 100 Burpees, 200 Merkins, 300 Squats. Partner Cusacks a block to the end of the parking lot and back.

Horseshoe pit: 5 squats – 5 step ups (each leg), 10 squats – 5 step ups (each leg), 15 squats – 5 step ups (each leg), 20 squats – 5 step ups (each leg), 25 squats – 5 step ups (each leg)

Mary:

WWI Sit-ups: 20 OQ

Numberama: 14

Namerama: Cannoli, Freeloader, Green Bags, Catepillar, Bee Wax, Hospice, Grits, Peg, Grasshopper, Space Cowboy, Fanny Pack, Smokey, Probie

Pledge and COT

Announcements: None

Devo: Don’t just pray for blessings for you and your family. Pray that those blessings would be an example for others to see. Pray that your light shines into someone else’s darkness.

Moleskin: Everyone loves burpees!

Stranger Things

  • When: 20190716
  • QIC: Milton
  • The PAX: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie


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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 and 200% humidity

FNGs: None

COP:

Side Straddle Hopper’s: 25 – IC

Jane Fonda’s  – 15 – IC

Terrible Mr. T’s – 15 – IC

The Thang:

Mosey to Goose Hill

Elevens: Squats at the bottom, burpees at the top

Mary:

No time

Numberama: 15

Namerama: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie, Milton

Pledge and COT

Announcements:

July Q sheet is empty

Devo: Be a thermostat not a thermometer. Your attitude and actions have an impact on everyone around you. Make it a positive impact.

Moleskin:   replace with moleskin

1,500 and Counting

  • When: 20190701
  • QIC: City Slicker
  • The PAX: Schrute, Show Me, High Stick, Milton, Snap-On, Green Bags, Stalker (R), Old Flame (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: 80 degrees, feel likes we went running in a pool or took a bath

The Thang: The Cow Route.

 

 

Flo’s Last Gift

  • When: 20190604
  • QIC: Milton
  • The PAX: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker


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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 and Humid

FNGs: Auger

COP: 

SSH x 20 IC, LBAC x 10 IC (forward and backwards), High Knees x 10 IC, Terrible T’s x 10 IC

The Thang: I felt the best way to honor our previous AO Q was to recycle one of his previous Qs while wearing a tank top and bandanna. I though it was appropriate that Flo had titled the workout “One Last Gift”.

Indian Run to finish loosening up

ALARM:  A-L-A-R-M (these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples

ALARM 1 = Carolina Dry Dock, Lunge, LBC, Run, Merkin

ALARM 2 = Curls for the Girls, Prayer Squat, Peter Parkers, Run, Makhtar N’Diayes

ALARM 3 = Dips on the Block, Jump Squat, Mountain Climbers, Run, Monkey-Humpers

ALARM 4 = Over Head Press, Calf Raises with the Block, WWII Sit-ups, Run, Block Merkins

Return blocks

Mary:

Indian sit-ups x 20, Freddie Mercury x 10 IC, Flutter Kicks x 10 IC, Pickle Pounders x 10 IC, American Hammer X 15 IC

Numberama: 23

Namerama: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker, Milton

Pledge and COT

Announcements: Beast Week, Father’s Day Convergence, Run The Runway

Devo: We all feel restless sometimes due to the activities we choose to let dominate our lives. Take time to rest, recharge, and enjoy your blessings.

Moleskin: Muscadine’s bowel movements are harder than his commitment.

The Older I Get… The Better I Was

  • When: 20190516
  • QIC: Milton
  • The PAX: Smokey, Peg, Gypsy, Space Cowboy, Flo, Schrute, Grits, Mary, Probie, Cannoli, Green Bags, Good Times, 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: 60 and clear

FNGs: None

COP:

SSH: 35 IC

Little Baby Arm Circles (Forward): 15 IC

Little Baby Arm Circles (Backward): 15 IC

Overhead T Claps: 12 IC

Imperial Walkers: 15 IC

Don Quixotes: 15 IC

Burpees: 5 OYO

 

The Thang:

Indian run to Jingles Hill

35 Merkins, run to the top, 42 Calf Raises, run to the bottom

42 Merkins, run to the top, 35 Calf Raises, run to the bottom

35 Squats, run to the top, 42 LBCs, run to the bottom

42 Squats, run to the top, 35 LBCs, run to the bottom

Indian run back to the AO

 

Grab 2 Bricks

Overhead Press – 35 OQ

Curls For My Wife – 42 OQ

Overhead Press – 42 OQ

Curls For My Wife – 35 OQ

Triceps Extensions – 35 OQ

Squats – 42 OQ

Triceps Extensions -42 OQ

Squats – 35 OQ

Stow Bricks

 

Mary:

WWI Sit-ups: 35 OQ

Low Plank: 42 Seconds

American Hammer: 35 IC

 

Numberama: 14

Namerama: Smokey, Peg, Gypsy, Space Cowboy, Flo, Schrute, Grits, Mary, Probie, Cannoli, Green Bags, Good Times, Hospice

Pledge and COT

Announcements: Father’s day convergence, and fund raiser June 15th.

Devo: Proverbs 22:6 – “Start children off on the way they should go, and even when they are old they will not turn from it.” Telling your kids how to do things the right way is not nearly as important as being an example of how to do things the right way. They are always watching and listening.

Moleskin:  Probie and Cannoli are very passionate about upholding the standards of F3, especially the one about workouts ending on time.

Simple yet effective

  • When: 20190218
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 50 degrees and dry

FNGs: Coach K

COP:  SSH, TTT

The Thang: 

The PAX partnered up and completed a Dora.  Partners worked together to reach the number of reps set for each exercise.  One partner would run with block(s) or mosey around the church with the partner knocked out some reps.

100 burpees (followed by some great mumble-chatter)

–Partner carried two blocks around church

200 Merkins

–Partner carried 1 block around the church

300 squats with block

–partner moseyed around the church

Followed up with a little arm work:

Curls for the girls x25, x 25

Curb dips x25, x20

Mary:

LBC x 50, Oblique Crunch x 50

Numberama: 8

Namerama: Flash, Wolverine, Green Bags, Maybelline, Tinder, Uga, Mr. Feeney, Coach K (FNG)

Pledge and COT

Announcements: Freedom Church Mens Hike Meeting, sign up to volunteer for the P200.  Proceeds go to F3 Summerville.

Devo:   Do you have what it takes?  It is a questions we all ask ourselves in our minds.  We must continually challenge and push ourselves to reaffirm our confidence in ourselves.    The answer is that of course we do, we are created in God’s image.  We have what it takes, but not when we do it on our own.  We must remain plugged in to our source, the power of God.

Moleskin:  

It was great work from the Pax.  I loved to hear the groans when Q announced kickoff with 100 burpees!!  Every pair finished the workout, Flash and Uga did awesome picking up some extra reps for some of the partners.  Welcome to Coach K!

Not Leg Day

  • When: 20190211
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 50 degrees and dry

FNGs: Maybelline, Tinder

COP:  SSH, TTT, Arm Circles

The Thang: 

The PAX partnered up and completed the total reps for each exercise.  The workout only needed one modification which was the tricep extension reps.

50-2-way deltoid raise IC, mosey
50-reverse fly, mosey

100-Carolina Dry docks, Wheelbarrow
100-flutter kicks, Wheelbarrow

150-OHP, kusac
80-tricep extensions, kusac

200-LBC IC, wheelbarrow
200-merkins, wheelbarrow

250-curls for the girls, kusac
250-bent over rows, kusac

Mary:

Freddy Mercury, American Hammers, X’s and O’s, WWI

Numberama: 12

Namerama: Saget, Flash, Used To, Wolverine, All in, Green Bags, Maybelline (FNG), Tinder (FNG), Uga, Dabo, Friar Tuck, Mr. Feeney

Pledge and COT

Announcements: Freedom Church Mens Hike Meeting

Devo: We must be careful of our pride and our struggle with reliance on God versus reliance on self.  We often feel that our way is better than God’s way.  That is our pride.  We need accountability from other men to point us towards God’s plan and ways and away from our worldly perspective.

Moleskin:  

It was great work from the Pax.  Thanks to Uga for bringing out a new set of coupons for us to help with some shoulder work today.  The theme was no leg exercises and I kept to my word.  The gloom was good this morning, there was some good mumble chatter, but the Pax worked hard to all finish the job.  We had two FNG’s come in and put great work in as well.  Welcome to Maybelline and Tinder!

Still don’t know if a bear sh*** in the woods but we know he crawls up a parking garage



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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: Low 40’s and clear.  

FNGs: NONE TODAY.  

COP:  Team up in team of 3.  Have an eye on your team throughout workout. 

The Thang:

Mosey to parking garage.  Once everyone arrives at garage circle up.  15 merkins on Q.  Jailbreak across parking garage.  15 squats on Q.  Bear Crawl up ramp.  10 LBC IC.  Jailbreak across parking garage.  15 hand release merkins on Q.  Bear crawl up ramp.  10 monkey humpers on Q.  Jailbreak across parking garage.  15 WW1 situps on Q.  Bear crawl up ramp.  15 Carolina Dry docks on Q.  Jailbreak across garage.  10 Lt. Dan OYO, bear crawl up ramp.  10 Flutter kicks IC.  Jail break across garage.  10 burpees OYO.  Bear crawl up ramp.  

Rinse and Repeat until reach the top of the garage.  Once at the top get with your team of 3 and get down the steps as quick as possible without dying.  

5:37 TIME WAS CALLED.  HEAD BACK TO AO.  *MORE ON THAT IN MOLESKIN*

Mary: No time. 

Numberama: 33

Namerama: High Stick, Bertuzzi, Goose (R), Space Cowboy, Muscadine, Beewax, Fanny Pack, Splinter, Freeloader, Smokey, Flo, Old Flame (R), Grits (R), Green Bags, Milton, Good Times, Cannoli, Probie, Hospice (R), Cheetah, Suds, Sugar Mountain, Robo Call, Flanders, Olaf, Double Trouble, Mary, Peg (R), Pretzel, Hollywood, City Slicker, Shrute, Sakrete 

Pledge and COT LOUD AND PROUD 

Announcements: Opportunity to give back to the F3 Summerville pot by volunteering for P200.  $150 will go back into the pot for every PAX that volunteers either a 6 or 9 mile shift 

Devo:  He’s Patient For You
But you must not forget this one thing, dear friends: A day is like a thousand years to the Lord, and a thousand years is like a day. The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent. (NLT) ( 2 Peter 3:8-9 )

God’s approach to time is filled with mystery.  He works outside the constraints of our human daily existence.  This reality can feel frustrating but really it’s an amazing gift.  God is patient for you! He wants the best for your life. He works outside the rush that fills our days, in order to make a better story for us all.

Moleskin:   This was YHC first attempt at a Seismic Q.  Sometimes things on paper are better than in execution.  YHC had been stewing over this workout for a while.  The plan was to park the trucks at the top of the parking garage and run to the AO for start time.  At the completion of the workout we were going to load up in the truck and get back to the AO.  YHC wanted to the workout to last until 5:42.  When 33 PAX showed up that had to be altered.  At 537 YHC called time and announced we would be making multiple trips to the AO in the pickup to get everyone back. EVERYONE decided to run back.  Except YHC.  If I were thinking on my feet I too would have ran back with them and have someone drive me back.  However, I was focused on the end plan and ended up being the only one to ride back.  Like I said, some things are better on paper.  You live, you learn and you correct it next time.  My apologies to the PAX.  Will not include vehicles in any more BCs unless we are pushing it or pulling it.  I got the same amount of running in as the PAX it was just done at different times.  

About half way up the garage Cannoli said “We still don’t know if a bear sh**s in the woods but we certainly know he crawls up a parking garage.  You sir are correct. 

Great numbers and great work men.  Thank you for letting me lead.  

No Burpee Broad Jumps

  • When: 20190102
  • QIC: City Slicker
  • The PAX: Bee Wax, Green Bags, Sleeves, X-Ray (R), Bob Jones (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: 65, hot and humid

FNGs: None

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • World’s Greatest Stretch
  • LBAC’s F/R 10x IC
  • Squats 20x on Q

The Thang:

  • Mosey to the block pile, grab a block, and head back to the tennis courts.
  • 11’s
    • Burpees, Sumo Squat to end of first court, Merkins IC
  • Partner up for Dora
    • While partner 1 is completing the below exercises, partner 2 is Q-sacking the block to the end of the 2nd tennis court and back. If you have to drop the block, stay where you are until you can Q-sack again. Flip flop.
      • Curls for the Girls 50x IC
      • OHP 100x
      • Squats with block 150x
  • Stow blocks and mosey back to flag.

Mary:

  • WWI Sit-ups 10x on Q
  • American Hammers 10x IC
  • X’s and O’s 10x on Q
  • Tempo LBC’s 10x IC (up 1-3, down 4)

Numberama: 6

Pledge and COT

Devo: “We should be too big to take offense and too noble to give it.”  – Abraham Lincoln

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: YHC woke up and there were still no HC’s, but I knew Faultline has guys who always show up. Glad they were there to push through this workout. On paper, there was one more round of 11’s just in case we had time, but YHC scrapped this after the first set of 11’s. Between the first set of 11’s, the weinke has Burpee Broad Jumps on there, but I quickly changed them to Sumo Squats – very glad I did!

Welcome back to the gloom Sleeves!

YHC continues his 5 Q’s in 5 days tomorrow at Bedrock. Come on out!