Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

7th Annual Thanksgiving Day Convergence and Turkey Bowl

  • When: 20211125
  • QIC: Hot Spot
  • The PAX: Microwave, Mugsy, Three's Company, High Stick, Pretzel, Stalker, Cannoli, Smack Down, Hospice, Defib, Chowda, Tinder, Manana, Recount, Century, Inspector Gadget, Kiwi, Radio, Major Dad, Old D, Repo, Smokey, Driver's Ed, Rawhide, Big Haul, Hanging Chad, Waldo, Duplo?, FNG M.O.P.P. 4, FNG Lawn Dart, Hot Spot


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Conditions:

Count: 31 with 2 FNGs

The Thang:

Warm Up at COP: Microwave 20 SSH IC; Manana 15 Mountain Climbers 15 IC; Defib 10 Don Q IC; Tinder 25 Iron Cross IC, Pretzel 10 Through the Tunnel IC, Hot Spot 10 Burpees on Q.

4-3-2-1 Dora: Split into battle buddies.  One down executing the exercise, one up for a 200 yard run (100 yards out and back)

400 Merkins

300 Squats

200 LBC

100 Flutter Kicks

Sand Bag Relay: 6 sand bags at stationed at back of end zone. Men are spaced on lines at 10 yard intervals  up and down the field.  Shuttle the sand bags one at at time to the next man, and after your last bag you move forward to battle buddy with next man, and so one, and so on, until all bags and men return to starting point.

First pass yield: 2:41

Second pass yield: 2:35

COT: Count, Namorama, Devo – Hot Spot, Pledge of Allegiance, Ball of Man

Moleskins: 2 FNGs joined the fold today.  Welcome – Charles Carter Jr. – M.O.P.P. 4 and John Keller – Lawn Dart

A Few Trips Around the Bases

  • When: 20210601
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Snips, High Stick, Manana


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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 and more comfortable than most of the other days lately

FNGs: None

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

The Thang:
-Grab 2 bricks each and will hold onto them for the rest of the workout
-Mosey to big baseballs at the front of the park
-10 step-ups each leg on small wall
-Wall sit on big wall with arms out front (for about 90 seconds)
-Mosey to wiffle ball field
-Starting at ‘home plate’.  Brickees x10; Burpee broad jump to first base; Squats x15; Sumo Squat to second base; Hammer curls x20 (each arm); Bear crawl to third base; Flutter kicks x25 IC; Run around ‘field’ and get back to home plate.
-Rinse & repeat…I think most of us got 3 rounds in.
-Mosey back to big wall
-Wall sit on big wall with arms out front (for about 60 seconds)
-Mosey back to flag & stow bricks

Mary: Ran out of time

Numberama: 6

Namerama: Easy In, Mayhem, Snips, High Stick, Manana, Waldo

Pledge and COT

Announcements: Father’s Day Convergence & Stair Climb are upcoming

Devo: Pick your battles wisely online.  Just because you may be right, doesn’t mean it’s a battle worth fighting.

Moleskin: Tried to put together a good all-around workout.  Bricks are always a sneaky-good coupon…you underestimate them at first, but you definitely notice them by the time the workout is done.

Competing Against Yourself

  • When: 20210520
  • QIC: Waldo
  • The PAX: Easy In, Swinger, Three's Company, Shooter McGavin, High Stick, Mayhem


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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: Comfortable and surprisingly dry for a Cardiac

FNGs: None

COP: SSH x5 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 around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Easy In, Swinger, Three’s Company, Shooter McGavin, High Stick, Mayhem, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at the Faultline; Liquefaction on Thursday’s at Oak Road at 7pm; Memorial Day workout; Father’s Day Convergence

Devo:  DBAD

Moleskin: Three’s Company made his Cardiac debut and threatened the record, getting to 14 reps.  There’s some debate about the where the Cardiac record stands, and who all has gotten to 16 or 17 reps…but the important thing about the Cardiac is that it is a personal challenge.  Whether you are trying to get to 16 or 17 reps, or whether you get 8 reps in, you are trying to improve yourself and be better than you were yesterday, last week, last month, and last year.

Substitute Q

  • When: 20210513
  • QIC: Waldo
  • The PAX: Mayhem, High Stick, Shooter McGavin, Double Trouble, Snips, Chum


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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: Cold for May…40s, but luckily it was dry

FNGs: None

COP: SSH x20 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, Squats x16 on Q

The Thang:
-Indian Run to the parking lot on the other side of the park.
-Set of Staying Alives (using 6 or 7 parking spaces)…each time you return to the start, do 1 Bobby Hurley.
-Another set of Staying Alives…this time do 2 Bobby Hurleys when you return to start.
-Mosey to small wall.
-Incline Merkins x10; Tricep Dips x10; Step Ups x10 each leg; Run to front gate and back.
-Repeat the above, decreasing the # of reps of exercises by 1 each time.
-Repeated until everyone got down to 1 rep of each exercise.
-Mosey back to the flag, running backwards across the bridge.

Mary: Figure-Four Reverse Crunch x15 on Q each leg

Numberama: 7

Namerama: Mayhem, High Stick, Shooter McGavin, Double Trouble, Snips, Chum, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at the Jones w/ an out-of-town guest Q from Wambach. Also on Saturday, help Swinger with house fixes if you are available.

Devo: Listen to your body.  If you are sick or injured, don’t push yourself to the point of making things worse.

Moleskin: Easy In originally had signed up to Q, but he was feeling ill so had to stay home.  I took on the Q and pretty much made it up as we went along, focusing mostly on running to keep us warm on this unusually cold May morning.  Overall, I think it went pretty well, and the group of guys that did make it out were talkative and seemed to have a good time.

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


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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: Warm and clear.

FNGs: None today

COP:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

Tour de Sakrete THE OCHO

  • When: 20210419
  • QIC: Sakrete
  • The PAX: Masterload, Flo, City Slicker, Old Flame, High Stick, Splinter, Snap On, Hash Tag, Pyle


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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: Cooler than expected but still clear.  It hasn’t rained in about 3 years

FNGs: Not today

COP:  On you prior to 0445.

The Thang:

Route is as follows.  Left out of the parking lot of senior center.  Left on W 4th N St.  Left on Bryan St.  Left on W 1st N St.  Left on Laurel.  Rinse and repeat until time

Mary: Not on running days

Numberama: 10 at some point or another

Namerama: Masterload, Flo, City Slicker, Old Flame, High Stick, Splinter, Snap On, Hash Tag, Pyle, Sakrete

Pledge and COT

Devo: Expose Them
Take no part in the worthless deeds of evil and darkness; instead, expose them. (NLT) ( Ephesians 5:11 )

As we walk daily with the Lord, we begin to see room for improvement in ourselves.  When you clearly see sin in your life our natural tendency is to cover it up and hide it from others.  Yet, hiding it only makes room for it to flourish.  By bringing it out into the open a weight is lifted because you are authentic.  Talking openly also invites others to help keep you accountable and allows healing to begin.  Do you have anything in your life that needs to be exposed?
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=FtvCDQ4I2V

Moleskin:   Tremor is the AO that meets the earliest in the region.  Sakrete is habitually late.  YHC made sure he wasn’t going to be late for this one.  Arriving roughly 10 minutes early I still had no idea what route we were going to run.  I’ve lived in the Summerville area for going on 8 years and still do not know the roads downtown.  So I figured I would work a route that was easy to relay to the PAX.  Apparently…. according to City Slicker… we ran the Alston Loop.  City Slicker wasn’t thrilled with my lack of creativity.  I don’t care.  He’s a turd.  This was my first Q @ Tremor in my tenor in F3.  High Stick left a little early.  YHC ran 4 miles.  Everyone else ran more that that.  Pyle and Hashtag came strolling in right @ 530.  I’m only assuming but I think they ran about 15 miles that morning.  First and last Q @ Tremor brings stop THE OCHO on the tour to a close.

Caffeine, weapons, booze and drugs

  • When: 20210420
  • QIC: Pretzel
  • The PAX: Grits, Microwave, Placebo, Jingles, Flo, Hospice, cannoli, Goose, Hot Spot, Old Flame, High Stick, Stalker, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Muscadine, Pretzel


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Nineteen dudes did some window shopping along Richardson Square at Seismic on Tuesday, April 20. Turns out there’s a lot of ways you can get into carious kinds of trouble along our picturesque Little Main. What’s your poison? Caffeine? Pills? Alcohol? Axes? You can have it all. Here’s how it all went down.

Conditions: Clear, pleasant. Dry.

COP

SSH x2

Through the Tunnel x10

Imperial Walker x10

LBAC x 10

Partner up and step off for a string of pearls to the square to keep the group together. Once there, at the first street light by Cuppa Manna, Partner 1 ran to the second street light and held plank while partner 2 executed 25 squats. Partner 2 then runs to the third street light and holds plank, alerting Partner 1 along the way that it’s his turn to do squats. Continue until you reach Guerin’s Pharmacy for a total of 13 street lights. Return to Cuppa Manna the way we got there, subbing in American Hammers for the squats. String of pearls back to the AO for 2.5 minutes of Mary.

Count-a-rama / Name-a-rama / Pledge / COT / Loosely Gathered Collection of Man / Devo

 

Kyle Carpenter – The March Running of The Hero

  • When: 20200415
  • QIC: Milton
  • The PAX: Hospice, Old Flame, High Stick, Space Cowboy, Fanny Pack, Flo, Grits, Mary, Cannoli, Pretzel


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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: Nice

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 Kyle Carpenter. On November 21, 2010, U.S. Marine Lance Corporal Kyle Carpenter was posted atop a building in violent Helmand Province, Afghanistan, when an enemy grenade skittered toward Kyle and a fellow Marine. Without hesitation, Kyle jumped on the grenade and somehow lived, while severely injured, to tell about it. On June 19, 2014, Kyle was awarded the nation’s highest military decoration, the Medal of Honor, for his “singular act of courage” on that rooftop in Afghanistan. Kyle became the youngest living recipient of the award.

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: 11

Namerama: 

Announcements: 

COT

Devo: 

Moleskin: 

Final tour de Sakrete 5 The Guild

  • When: 20210414
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Fish N Chips, Space Cowboy, Shooter McGavin, Mañana, High Stick, Too Tall, Placebo and Defib virtually


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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: Warm and Clear

FNGs: None today

COP:  Pour the coffee

The Thang:

YHC told the story of the move.  How the M and I gave the move over to God.  Let him lead our way.  Give it to God and go to sleep.

Mary: She isn’t allowed @ The Guild

Numberama: 9 in person

Namerama: Sugar Mountain, Fish N Chips, Space Cowboy, Shooter McGavin, Mañana, High Stick, Too Tall, Placebo and Defib virtually

Devo: The whole thing was a devo

Moleskin:   Sometimes you have to work out your brain just like you work out physically.  Got to be in touch with the spiritual side of life.

Final Tour de Sakrete 2

  • When: 20210407
  • QIC: Sakrete
  • The PAX: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, 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: Warm and clear

FNGs: They don’t generally show up to the Shocker

COP:  OYO prior to 0500

The Thang:

Discuss the route for this week’s Shocker.  The running portion will be behind the shops immediately to the left coming out of the garage.  Right unto W 2nd S St, Right on S Cedar, Right on W Richardson and back to garage.

Mary: She’s off on Shocker days

Numberama: 13

Namerama: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave, Sakrete

Pledge and COT

Announcements: Sort of Quite on the home front right now

Devo: Grab a can of spray paint and cover up some of the “art work” at the top of the garage.

Moleskin:   The Shocker is the same every month.  Sometimes the route is different.  25 merkins and 25 LBC at the top of the garage.  Run across the top of the parking deck.  24 merkins and LBC.  Down the stairs.  23 merkins and LBC.  Run the route.  Once back at the parking garage 22 merkins and LBC.  Upstairs.  Rinse and Repeat decreasing numbers at each stop.  Grits started out hot and no one could catch him.  Dude is unreal.