Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Burpee Test (Again)

  • When: 20230413
  • QIC: Milton
  • The PAX: Kiwi, Grits, Microwave, Johnny 5, Space Cowboy, Smokey, 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: 50 degrees

FNGs: None

COP:

Burpee Test: 13 minutes to complete 100 burpees

The Thang:

4 corners – outside Doty park

1 minute to run the short sides, 2 minutes to run the long sides

Corner 1: LBC – 20 – OQ

Corner 2: Flutter Kick – 20 -IC

Corner 3: American Hammer – 20 – IC

Corner 4: Cannonball Sit-ups – 20 – OQ

Mary:

None

Numberama: 8

Namerama: Kiwi, Grits, Microwave, Johnny 5, Space Cowboy, Smokey, Hospice, Milton

Pledge and COT

Devo: No matter how much turbulence you encounter, you can’t forget to fly the plane.

Moleskin:   replace with moleskin

03.14.2023

  • When: 20230314
  • QIC: Milton
  • The PAX: Flo, Kiwi, Hospice, Picasso, Middle School, Bow Tie, Grits, Ryback, Schrute, 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: 37 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 10 – IC

Hill Billy: 10 – IC

Imperial Walkers: 10 – IC

The Thang:

Run to the parking garage.

Partner up: Partner 1 runs up the stairs, across and down the stairs. Partner 2 does exercises while they wait.

People’s Chair

Balls to the wall

LBC

Squats

Run to the AO.

Mary:

Cannonball sit-ups: 20 OQ

Terrible Ts: 10 – IC

Numberama: 12

Namerama: Flo, Kiwi, Hospice, Picasso, Middle School, Bow Tie, Grits, Ryback, Schrute, Space Cowboy, Fanny Pack, Milton

Pledge and COT

 

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: 

Schrute less Q #2 (Placebo)

  • When: 20210411
  • QIC: Placebo
  • The PAX: Goose, placebo, Cannoli, Hospice, Milton, space Cowboy, Stalker


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f3 facebookMild

high 50s

warm up getting ready for run and a 12 mile ruck

Placebo stepped up and Qed the Creamer while Schrute was out of town for a mini Spring Break trip.
The tribe Rucked a 12 miler and there were runners through the streets of Nexton

 

The standard was held

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, 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: 65

FNGs: None

COP:

SSH: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Always Forward. Never Backward.

  • When: 20210311
  • QIC: Flo
  • The PAX: Lug Nuts, Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Goose, Schrute, 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:  51 degrees

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers

The Thang:

5 – 4 – 3 – 2 – 1

50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits

Rinse and Repeat

Mary:  WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts

Announcements, Pledge, COT

Devo:  Always Forward. Never Backward.  YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.

For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.

For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.

Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.

The Creamer Friday 1/29/21

  • When: 20210129
  • QIC: Schrute
  • The PAX: Cannoli, Muscadine, Hospice, Good Times, YHC


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f3 facebook

39 degrees and cold, no wind

warm up was waiting for 5:00am

the thang

4 mile bridge run by Good Times and Schrute with a 3 mile peal off from Muscadine to join Cannoli and Hospice for a return ruck back to AO. Good Times Schrute Muscadine and Cannoli completed a WOD at AO with COT and fellowship.

 

a twist on traditional Creamer activities.

make it a great weekend!

Tennis Court Beatdown

  • When: 20210128
  • QIC: Waldo
  • The PAX: High Stick, Peg, Grits, Hospice, Splinter, Microwave, Space Cowboy, 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: Cool, breezy, and with light rain near the end of the workout

FNGs: None

COP: SSH x20 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC forward & backward OYO; Slow mosey around the armory building into the tennis court

The Thang:
-Pax circle around the tennis net…side shuffle to the right around the net, then to the left, changing direction on Q.
-Set of 11s – Squat jumps on one side; high knees IC on the other side; sprint each way between stations.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Circle around the tennis net and side shuffle on Q again.
-Set of 11s – Squats on one side; Merkins on the other side; Burpee broad-jump from squat station to merkin station; spring back after merkins.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Side shuffle on Q around the tennis net again.
-Squat jumps x5 OYO, then sprint to other side of court and back.  Repeat until Q says to stop.
-Return to flag

Mary: LBCs x20 IC; Ray Charles x20 IC; Flutter Kicks x20 IC; LBCs x20 IC

Numberama: 9

Namerama: High Stick, Peg, Grits, Hospice, Splinter, Microwave, Space Cowboy, Milton, Waldo

Pledge and COT

Announcements: February Q sheet is up.  Convergence at the Ditch on Saturday.

Devo: Try to keep learning.  Learn new skills and new things.  Learn more about the things you think you know well.

Moleskin: I rarely Q outside of Bedrock, but Microwave asked for some help at Seismic, so I was happy to help out.  I hadn’t worked out at Doty in a while, so I decided to keep it simple and do a cardio/leg beatdown in one small location.  Running around town is a good workout, but you can also do cardio in a small space with the right exercises.  I tried to keep everyone moving and keep the heartrates high.  The mumble chatter got lighter as we went along, so I think I succeeded.  It was great to finally lead the #tipofthespear.

Block Party… sort of

  • When: 20210114
  • QIC: Schrute
  • The PAX: Space Cowboy Splinter Peg Microwave Cannoli Milton Hospice Flo


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Weather : Cold and 38 degrees

numberama: 9

warm up:

Side straddle hops

Through tunnel
Imperial walkers
Don Quixote
Overhead t claps
Little baby arm circles and reverse
Mountain climbers
Bear crawl parking lot lines to end
the Thang:
Jog to block pile
One block with blocks overhead and mosey to corner of Doty park
Max set merkins while two run the block and back
Mosey to corner with block overhead of Doty park
Max set Squats with blocks
Two other run the block and  back
Mosey to corner with block overhead
Max set Damits
Repeat
Max set Repeat forward lunges
And no Mary time expired
note to self the run around the block of Doty Park is a lot farther than thought