Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Until Next Time

  • When: 20190205
  • QIC: Flo
  • The PAX: Goose, Mary, String Bean, Space Cowboy, Yellow Wood, Mary, Bee Wax, Robo Call, Fanny Pack, Ellie Mae, Splinter, Olaf, Muscadine, Jingles, Suds, Redo, Stalker, City Slicker, Major Dad, Sophia, Matlock, Sugar Mountain, Schrute, High Times, Smokey, Boll Weevil, Hospice, Probie, Greenbags, Cannoli, Adjustment, Caterpillar, Grits, Grasshopper, Old Flame, Peg, Pertuzzi


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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 degrees FNGs: None

COP: SSH, TTT, LBAC, Don Quiote, Terrible Ts

The Thang:

With work taking Goose out of state for a while, YHC felt it appropriate to honor Seismic’s original AO Q with three stations representing three memorable Goose Qs. Split the PAX into three groups and rotate stations.

Station 1: 100 Log Get-Ups Partner up and grab a log. Complete 10 Log Get-Ups and 10 Log Sit-Ups. Rinse and repeat until time to switch. This one is to honor one time I was paired with Goose and he was Qing. He had us do 10 rounds of 10 log Get-Ups and 10 Log Sit-Ups. We were the only pair that finished them all that day. I knew as soon as I was partnered with Goose that I was going to be doing all 100 of them.

Station 2: The Standard Pull-Ups until fail, Push-Ups (as many as possible in two minutes), Sit-Ups (as many as possible in two minutes. Shuttle Run. Honors Goose taking us through military standard training for Push-Ups, Sit-Ups, and Pull-Ups, and then running the Shuttle Run with sand bags. Too bad I didn’t think ahead to have him bring the sand bags.

Station 3: The Brick Run Half-mile run with two bricks. This was part of my second F3 bootcamp and my first Goose Q. The entire workout we had two bricks in our hand.

Mary: Goose led Seal Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: From Joshua 1. Goose has been a great leader for the region and the AO. This is one of my favorite passages for leadership in the Bible as God commands Joshua again and again to be “strong and courageous.”

Moleskin: The PAX showed up to tell Goose so long until next time. As work takes Goose away from us for several months, Jingles shared some thoughts about the man Goose is and the impact Goose has had on him. Goose has been a positive influence on many of us. I’m sure when he returns he will have a massive beat down in store for us. Until next time budy…

A Seismic Two-Step

  • When: 20181113
  • QIC: High Stick
  • The PAX: Goose (Respect), Flo, Old Flame (Respect), Freeloader, Probie, Smokey, Good Times, Milton, Space Cowboy, Greenbags, Sugar Mountain, High Times, Adjustment (Respect), Cannoli, Muscadine, City Slicker


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Intro: It had been a while since YHC was in the center at Seismic so I jumped at the opportunity when the Q sheet came out for November.  The workout was one YHC has been tinkering with at a few other AOs and finally felt it was ready for Seismic.  The TOTS did not disappoint.

Weather: High 50s/Low 60s but Probie and Cannoli came dressed for weather in the 30s

Discalimer: Given but no FNGs

Warmup: Don Quixotes, Imperial Walkers, TTT

Thang: Mosey to block pile (each PAX grab one block) reassemble at the entrance to Senior Center Parking Lot

The PAX will mosey back and forth to six locations around the AO while performing an exercise at each location.  The six locations and exercises were:

  1. Overhead Press – Entrance to Senior Center parking lot
  2. Runner Squat – Corner closest to the Cannoli/Good Times Memorial Shitter
  3. Flutter Kick – Corner closest to the gazebo
  4. Catalina Wine Mixer – Side street across from Armory
  5. Skater Squat – Corner with the dog
  6. WW1 Situp – Corner closest to fire station

Order of execution: 1, 3, 2, 4, 3, 5, 4, 6, 5

Mary: Captain Thor, LBC, Indian Situps, Terrible Ts, Pickle Pounders

Numberama, Namerama, Pledge, Prayer Requests

Announcements: Ruck for Hunger (Nov 15), Christmas Parade (Dec 9), Christmas Party (Dec 13)

Devo: The Lord is my strength and my defense; he has become my salvation. He is my God, and I will praise him, my father’s God, and I will exalt him.  The LORD is a warrior; the LORD is his name. Exodus 15:2-3

These Men Knew How to Handle Wood

  • When: 20181101
  • QIC: Flo
  • The PAX: Schrute, Good Times, Old Flame (R), Pretzel, Space Cowboy, Adjustment (R), Milton, High Times, Chowda, Sugar Mountain


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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: 59 degrees

FNGs:  None

COP:  High Knees x 20 IC, SSH x 20 IC, Squat x 10, Don Quiote x 10 IC

The Thang:

½ Mile Indian Run

Partner up and grab a log to share for a little four corner work around the block

Kick off our march w/10 Merkins IC and carry the logs to the next corner

  • Squats and Log Presses, Merkins x 10 IC. Carry logs to next corner.
  • Log Push-Ups and LBCs, Merkins x 10 IC. Carry logs to next corner
  • Log Presses and Up and Overs, Merkins x 10 IC. Carry logs to the next corner
  • Iron Crosses and Squats

Stow the logs

Revers Usain Bolt w/multiple exercise including Imperial Walker Squats, Turkish Get-Ups, Mountain Climbers, etc…

Mary:  Indian Sit-Ups x 20 IC, Terrible T’s x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo:  A word from Jonah chapter 4 regarding Jonah’s experience with  the plant that God grew to protect Jonah from the elements and then destroyed. To keep a long story short, we aren’t entitled to things. We aren’t entitled for things to go according our own plans and we can’t get angry when they don’t. God has a plan when things go differently from how we intended. Look to be in the center of that plan and be a part of it.

Moleskin:  The PAX didn’t disappoint YHC today. They brought their A-game and pushed through an upper-body focused work out. Nice job fellas. It was a pleasure!

 

We brought our wood, built a fire, and pounded our pickles

  • When: 20181023
  • QIC: Sugar Mountain
  • The PAX: Mini Van, Goose, Good Times, Flo, Pretzel, Hospise (R), Cannoli, Probie, Smokey, Milton, Space Cowboy, High Times, Fanny Pack,


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Weather: 54 degrees and the Moon was out

Warm ups

SSH x 20 in cadence

TTT x 10 in cadence

Don Quixote x 10 in cadence 

The Chinook x 20 in cadence 

The Hillbilly x 20 in cadence 

The Thing Ring of Fire 

8 Stations AMRAP

1:00 walk qsacking block between stations 1:30 AMRAP 

1 burpee‘s

2 curls for the girls

3 Squats with block

4 pull ups 

5 block pull through 

6 step ups 

7 overhead press 

8 Hussein Bolt 

Mary

Pickle Pounder x 20 In cadence

Monkey Humpers x 20 in cadence

WW1 sit ups x 40 on Q 

Nipple Pullers x 20 in cadence

Numberama

Namarama

Pledge

Prayer

Shakin’ a leg at the TOTS

  • When: 20181009
  • QIC: Pretzel
  • The PAX: BeeWax, High Times, Matlock, Fanny Pack, Flo, Grits, Shrute, Space Cowboy, HO-Spice, Probie, Bertuzzi, Cannoli, Milton, Pretzel


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It had been too long since we ventured off campus, so we left it all behind. Like a bunch of Honey Badgers we just didn’t give a sh*t. We ran to Jingles Hill. We ran to the Concrete Beast. We ran down Main Street. We did exercises and an abbreviated version of the Concrete Beast Parade of Horribles.

Like this guy, the men of the TOTS can’t be bothered.

 Conditions: Hot and Humid. Are you surprised?

COP

SSH x2 IC

The Thang

Line up and run, stopping along the way for a series of exercises to make sure our upper body, core and legs knew we still love them and hadn’t gone off and married our mistress Cardio. At The Beast we bear-crawled the flats of the garage and reverse bear-crawled up the ramps. At the bottoms and tops of the ramps we did 10 Carolina Dry Docks, 10 merkins and 20 squats. We did that for two (three?) flats and two (three?) ramps. Run up Main Street, turning at Mr. Ks. At the final corner, personal best pace to the flag. We met our old friend Mary there. She forced herself on us in a decidedly unladylike manner.

Pledge/COT/BOM/Devo

Cramming 60 minutes into 45 minutes

  • When: 20181002
  • QIC: Flo
  • The PAX: Goose (R), Milton, Probie, Schrute, Greenbags, City Slicker, Grits, Stalker, Cannoli, Johnny 5, Freeloader, Space Cowboy, Muscadine, Fanny Pack, High Times, Sugar Mountain, High Stick, 50-50, Ellie Mae, Too Much


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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 and low humidity

FNGs: None

Warm Up:

  • SSH X 20 IC
  • High Knees x 15 IC
  • Don Quiote x 10 IC
  • LBAC x 10 IC (Forward and Backward)
  • Monkey Humpers x 10 IC

 

The Thang:

  • Run to the end of the field in back to match yourself with a brother of similar speed
  • Partner up and hit the street for Catch Me if You Can
  • Upon Return Head to the horseshoe pit for Sevens with Diamond Merkins and American Hammers (Bear Crawl between)
  • Grab a block and meet in the Tremor lot
    • Separate into two groups, one on each side of the parking lot
    • Group 1: Famers Carry two blocks to the street and back
    • Group 2: Run to the end of the lot and back three times
    • Five Burpees IC between the two rounds
    • Ten more Burpees at the end for the train
    • Circle Up
      • Curls for the Girls
      • Iron Crosses
      • Overhead Press
      • American Hammers
  • Stow the blocks

Mary: Big Boy Sit-Ups, Indian Sit-Ups, Chill Cut, Makhtar N’Diayes

Numberama, Namerama, Announcements, Pledge, COT

 

Devo: From Genesis 11 – The Tower of Babel

Two critical points:

  1. God came down to look at the work of man. No doubt, he could see it from where He was and didn’t have to “come down.” Intentionality here to remind us that whatever our best and most creative endeavors are, God’s ways are still higher than our ways and His thoughts higher than our thoughts
  2. After mixing their languages causing humans to abandon their work on the tower, God doesn’t destroy it. It is left and was likely a stark reminder of their failed enterprise. Our disappointments in this life may often be God’s way of foiling our selfish ambitions, knowing that the end result will not be good for us. If we recognize this now, it will draw us closer to Him as we recognize His mercy and love in these actions. He wants to protect us from things that we may believe to be good, but will ultimately take us away from a relationship with Him.

 

Moleskin: Large PAX today. A good showing for sure thanks to Muscadine doing a group EH. Of course, no Chill Cut routine is complete without a Tripod joke or two. A possible compliment to YHC occurred as we moved into Mary and one PAX commented “Is this an hour long?”. I guess time doesn’t fly when you’re having fun, or the we weren’t having fun. You be the judge.

Conveyor Belt

  • When: 20180920
  • QIC: Milton
  • The PAX: Pretzel, Goose, Flo, City Slicker, Cannoli, Muscadine, Old Flame, Probie, Adjustment, Smokey, Space Cowboy, Fanny Pack, High Times, Sugar Mountain, Schrute, Good Times


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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: 70’s

FNGs: None

COP:

Side Straddle Hop: 10 (IC)

Imperial Walker: 10 (IC)

Through The Tunnel: 10 (IC)

Little Baby Arm Circles Forward: 10 (IC)

Little Baby Arm Circles Backward: 10 (IC)

T Claps: 10 (IC)

Indian Run Around The AO

The Thang:

Count off into 2 teams. Grab a block.

Each team in a line. Each PAX does the assigned exercise. When he is done, the next person in line does the assigned exercise. While team members are waiting, they do the second assigned exercise.

 

First in line: 20 Merkins

Rest of team: World War I Sit Ups

Winning Team: 10 Turkish Get Ups

Losing Team: 10 Burpees

 

First in line: 30 Block presses

Rest of team: American Hammer

Winning Team: Bear Crawl

Losing Team: Lung Walk

 

First in line: 40 Squats

Rest of team: LBCs

Winning Team: 10 Burpees

Losing Team: 10 Turkish Get Ups

 

First in line: 50 Curls for my wife

Rest of team: Hold Plank

Winning Team: Wheel Borrow

Losing Team: Partner Bear Crawl

 

Team Block Pull Throughs: 1 down, 1 back

 

Mary: Seal Sit Ups: 15 (OQ)

 

Numberama: 17

Namerama: Pretzel, Goose, Flo, City Slicker, Cannoli, Muscadine, Old Flame, Probie, Adjustment, Smokey, Space Cowboy, Fanny Pack, High Times, Sugar Mountain, Schrute, Good Times

Pledge and COT

Announcements: Volunteers are need to help set up and break down the 2018 Big Obstacle Challenge @ Summers Corner.

Devo: Once you have found the peace that comes from a real relationship with Jesus Christ what do you do with it? Do you keep it to yourself or spread the word? If you were on a sinking ship with people drowning all around you, and another ship arrived. Once you are safely on board do you grab a deck chair and a drink, and think about how fortunate you are? Or do you start throwing out life preserves, and start trying to save everyone around you?

 

The Shocker comes to Seismic

  • When: 20180807
  • QIC: Peg
  • The PAX: Peaches (R), Sugar Mountain, Flo, Goose (R), Old Flame (R), Schrute, Boll Weevil, High Stick, Good Times, Milton, Smoky, Beewax, Probie, Space Cowboy, Too Much, Muscadine, KY, High Times, Adjustment (R), Floppy, Pretzel, Cannoli, City Slicker


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Conditions: Warm and humid but not quite as bad as usual

FNGs: None

Disclaimer: Given

TTT x 15 IC

LBAC X 10 IC fwd and bwd

SSH X 15 IC

10 Burpees OYO

DQ X 10 IC

Mosey to block pile and get one block each

The Thang: Modified Shocker

3 stations around Doty. Start at 25 merkins and 25 LBCs and descend by one rep per station. Run between each station. YHC led the group through the first loop of 25, 24, and 23 reps. The blocks were at the 2nd station and the merkins there were done on the blocks. At the start of each new loop, 5 burpees were required. After the first round, the Pax were OYO until time was called with about 5 minutes left. I believe the front runners were down to 6 reps when time was called.

Mary: WW1 Situps x 25, American Hammer x 25, LBC x 30 IC

Numberama, namearama, Pledge, COT

Moleskin: YHC was DR on vacation last week and missed the monthly Shocker at the garage so decided to bring the Shocker to Seismic. Since we don’t have stairs at Doty, I made a couple of modifications to make sure it wasn’t too easy for the Seismic crew. As expected, this crew kicked ass and got better. Thanks for the opportunity to lead!

 

 

It Was Humid Today

  • When: 20180802
  • QIC: Flo
  • The PAX: Milton, BWax, Fanny Pack, High Times, Space Cowboy, Sugar Mountain, Stalker, Good Times, Greenbags, Cannoli, Probie, Hospice (R), Old Flame


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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 and as humid as I can remember
FNGs: None

COP: SSH x 19 IC, LBAC x 10 IC (Forward and Backward), Mountain Climbers x 10 IC, Imperial Walkers x 20 IC, Squats x 10 IC

The Thang:

Mosey around the AO

Partner up and grab one block per duo. Head to the horseshoe pit for some Dora fun.
Execute the exercise cumulatively as a pair. While one man is doing the exercise, the other runs a lap around the horseshoe pit.
– 50 Block Swings
– 100 Derkins
– 200 Step-Ups
– 300 Squats with the block

Audible called about 50 Squats in. YHC advised the PAX its ok to use a combo of Overhead Presses and Squats until 300 is reached.

After Dora, head to the tennis courts.
– One man on the line completes a Staying Alive (suicide) with the block while the partner holds People’s Chair. Flapjack.
– Big Boy Sit-Ups x 10 as a group
– One man on the line completes two Staying Alives while the partner holds People’s Chair holding the block. Flapjack.
– Pretzel Sit-Up x 20

Mary: Flutter Kick x 20 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo: Scripture from Exodus 19. God reminds the Israelites of what He has done for them, His love for them, and future He desires from them before He delivers the Ten Commandments in chapter 20.
This speaks to the leadership principle of touching hearts before asking for hands. Let your relationship buy you influence in the lives of those you seek to lead.

Moleskin: The humidity was noteworthy today. The humidity is always horrible here in August, but after two straight weeks of rain, everything in Summerville is a bog and the air was heavy out there today. The PAX hung tough though and gave it all they had. YHC learned that 200 Step-Ups take a lot of time and 300 Squats immediately following 200 Step-Ups is not ideal.

The Day Seismic Was Quiet

  • When: 20180726
  • QIC: KY
  • The PAX: Smokey, Canoli, Bee Wax, Milton, Fanny Pack, Adustment (Respect), Hospice (Respect), Sugar Mountain, Goose (Respect), Schrute, High Times, High Stick (ruck), Cheetah (ruck), Good Times, Green Bags (vest), Peg, Chowdah


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

Introduction: It has been a hot minute since YHC has been to Seismic. Obviously the only way to stage a triumphant return was to pick up a Q and bring a righteous beatdown.  It was awesome to see a ton of new faces along with the familiar ones.  Oddly enough, the mumble chatter was extremely low.  Especially since the Seismic Pax is usually lively.

YHC wanted to approach this Q a bit differently than others in the past and brought out some long holds.  Looking back, this may have shut down the mumble chatter early.

Regardless, fun times were had by all.

Conditions: 74F and humid

FNGs: none, disclaimer given

COP:

  • Side Straddle Hop IC 15x
  • Big Arm Circles IC 10x
  • High Knees IC 10x

The Thang:

Grab two bricks and 1 block and return to the flag

  • Lunges with the block IC 10x
  • Merkins on bricks with renegade row IC 6 count 20x
  • Curls for the Girls on Q 25x

To the sand pits, line up across from each other

  • squat hold with block – 30 sec
  • Bear crawl to opposite  side
  • Plank hold 40 sec
  • Crab walk to opposite sid
  • Push Up Hold 40 sec
  • Bear crawl
  • Single leg squat hold (25 sec each leg)
  • Crab walk
  • One arm Plank hold (25 sec each arm)
  • Bear crawl
  • One arm side plank hold (25 sec each arm)
  • Crab walk

Lap around AO, ruckers up front

Back to the flag

  • Side Arm Raises with bricks & slow negative IC 10x
  • Upright rows with block On Q 15x
  • Shoulder Press with bloc On Q 15x
  • Shrugs with Bricks and Blocks on Q 15x
  • Front Arm Raises with bricks & slow negative IC 10x
  • Triceps extensions with block on Q 15x

Stow blocks and bricks

Mary:

  • American Hammers IC 20x
  • Knees to Elbows IC 10x
  • Climber Taps IC 20x
  • Flutter Kick IC 20x
  • Dammits IC 15x

Numberama: 18

Namerama: PAX names

Pledge and COT

Announcements

Devo:

Gotta Get Humble

Let’s first get straight on what “getting humble” is not. It’s not trying to think poorly of ourselves or denigrating ourselves or anything like that. It actually involves taking the focus off ourselves. Getting humble is checking our tendency to think ourselves better than others, or more important, valuable, worthy of time or mindshare or respect. Getting humble is shutting down our tendency to “size people up” and position them on some scale—based on money, title, education, geography, whatever. Getting humble is recognizing allpeople as the careful works of God, equally worthy of love and sacrifice.

Getting humble is counter-intuitive, and it moves against prevailing culture. You see, we men want to feel successful, important—and have others consider us so. Culture trains us, therefore, to promote ourselves; to be strategic with our time and attention; to let positions determine our treatment of others. This training is foolish. It misses the sense and strength of humbleness.

Imagine someone humble. They’re often fearless, able to act on convictions, rather than trying to impress. Their decision-making is often sound, unclouded by insecurity or prejudice. They listen and welcome honest differences. They abide critics, crushed not by their criticism. They’re often magnetic, treating all people with respect. They engender loyalty, camaraderie. King Solomon wrote, “with the humble is wisdom” (Proverbs 11:2). We want to work with humble people. We want to work for them and have them work for us. We want them as spouses, friends. But, mostly, we should want to get humble ourselves.

Okay, so what do we do?

Practice getting humble. Choose something this week: initiate a conversation and listen more than you talk; serve in a way that’s mundane or difficult (unpleasant, even); help someone anonymously; give someone the credit they deserve (even if you deserve some too).

Moleskin:   replace with moleskin