Hospice Archives - F3 Summerville

Running? Up the Hill? Backwards? Terrible Idea

When: 20201029
QIC: Flo
The PAX: Milton, Microwave, Hospice, Old Flame, Good Times, Space Cowboy, Schrute, Splinter

2020-10-29 by Flo Leave a Comment

COP: SSH, Imperial Walkers, Hillbillies, TTT, LBAC’

THANG: Mosey to Jingles Hill and complete two rounds of Sevens

Round 1: Merkins and Flutter Kicks

Round 2: Merkins, Monkey Humpers

In between exercises run backwards up the hill and forward down it.

MARY: WWI Sit-ups, Pickle Pounders

DEVO: “Benaiah son of Jehoiada, a valiant fighter from Kabzeel, performed great exploits. He struck down Moab’s two mightiest warriors. He also went down into a pit on a snowy day and killed a lion.” 2 Samuel 23:20

YHC encouraged the men to trust God when being called to a hard task. Take on the lion like a mighty warrior and trust God in the outcome.

I Saw A Tire

When: 20201027
QIC: Milton
The PAX: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice

2020-10-27 by Milton Leave a Comment

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

Conditions: 60

FNGs: None

COP:

Slaughter Starter – 20 Burpees OYO

The Thang:

Mosey around downtown

Stop at the fountain in front of the bank:

Decline Merkins – 20 – OQ

Squats – 20 – OQ

Incline Merkins – 20 – OQ

Step-Ups – 20 – OQ

Moesy around downtown

Stop at the field by the YMCA:

2 pax flip the tire then do a burpee, remaining pax duck walk behind while they await their turn

Mosey around downtown

Stop at the parking garage:

Squats – 20 – OQ. Take the steps to the next level. Squats – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.

Merkins – 20 – OQ. Take the steps to the next level. Merkins – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.

Mosey around downtown:

Stop at the fountain in front of the bank:

Step-Ups – 20 – OQ

Mary:

WWII Sit-Ups – 20 – OQ

American Hammers – 20 – IC

Jane Fondas – 20 – OQ

Flutter Kicks – 50 – IC

Numberama: 7

Namerama: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice, Milton

Pledge and COT

Announcements: Ruck for Hunger – 11/21

Devo: James 1:19. When you are in an argument with your spouse (or anyone). Listen to understand not to respond.

Moleskin: Pretzel focused on his right side this morning. He is going for that fiddler crab look.

Good Memories

When: 20200929
QIC: Flo
The PAX: Sugar Mountain, Hospice, Mary, Peg, Space Cowboy, Floppy, Splinter, Schrute, Milton, Smokey, Microwave, Matlock

2020-09-29 by Flo Leave a Comment

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

Conditions: 73 degrees

FNGs: None

COP:

SSH, TTT, Imperial Walkers, Hillbillies, Terrible Ts, Burpees

The Thang:

Mosey to Huger Park with three stops along the way:

– Stop 1: 5 Burpees, 10 WWII Sit-Ups

– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders

– Stop 3: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats

At Huger Park, repeat the exercises from the last stop an dadd 25 LBCs to the end.

The PAX split into two squads and rotated between core exercises and pull-ups (Three rounds: 15, 10, 5 while PAX did core exercise until the other group returned)

Close out our time at the park with 10 Burpees

Mosey back to the AO with two stops along the way due to time contraints:

– Stop 1: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats

– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders

Goose Step 30 yards then jail break sprint back to the AO.

Mary: WWI Sit-Ups, Flutter Kicks, High Plank w/a few Merkins for good measure

Numberama, Namerama, Announcements, Pledge, COT

Devo: Referencing the resurrection of Lazarus from the dead, YHC shared with the PAX that we are all entombed in our sin and shame. Jesus calls us forward into the light. We can’t save ourselves, it is only by His power and His grace. Let’s not stay in our sinful shape, humbly allow Him to rescue us.

Moleskin: The path to Huger Park and back is a memorable one for YHC. I took a group of PAX on that path on my first Q a little over four years ago. After a long layoff, this seemed like a good route on which to lead the PAX today. The PAX worked hard, college football mumble chatter was present, and everyone left better for being out this morning. Thanks for the opportunity to lead!

Claudia Apolinar – The September Running of The Hero

When: 20200917
QIC: Milton
The PAX: Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly

2020-09-17 by Milton Leave a Comment

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

Conditions: Wet

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 Claudia Apolinar. Claudia is Los Angeles county deputy sheriff. Claudia and her partner were ambushed by a gunman while sitting in their car. They were both shot several times. Claudia had the presence of mind to radio for help, and apply a tourniquet to save her partner’s life.

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: 14

Namerama:Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly, Milton

Announcements: Ruck for Hunger, Bethany Food Drive, Tiger Buddy Program, St. Paul Men’s Hike – Ask Cannoli about all of these. He has all the info.

COT

Devo:

Moleskin:

Avengers Assemble for 14 millions options, but we did this one

When: 20200901
QIC: Floppy
The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo

2020-09-01 by Floppy Leave a Comment

Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up:

TTT x 13 IC
Imperial Walkers x 12 IC
Mosey then caterpillar run to the garage

The Thang:

In the garage start the bottom level.
There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
Avenger activities included:
- Captain America
  - Native American sit-up x 10 single count
  - American hammer x 10 IC
  - Captain Thor x 10 single count
- Iron Man
  - Single leg calf raises on the stairs x 20 per leg
  - War Hammer x 10
  - Iron Cross x 12
- Thor
  - Heels to heaven x 20
  - Sandstorm(breaker) x 60
  - American Hammer x 20
- The Hulk
  - Diamond Merkins x 10
  - Wide Arm Merkins x 10
  - Regular Merkins x 20
- Supporting Characters
  - Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
  - Inch Worm (Ant Man) x 5 parking spaces
  - Duck Walk (Howard the Duck) x 7 parking spaces
- Black Panther
  - Wall jumps x 25
  - Imperial walkers x 20
  - Peoples chair x 42 seconds
- Ultimate Spider-Man
  - Peter Parkers x 10 on each side
  - Dragon Walk x 6 parking spaces
  - WindS.H.I.E.L.D. Wipers
Do as many as you can/want to until time
Mosey back to the AO stopping along the way for calf raises
Back at the AO more heels to heaven for Mary

Devo:

Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there.

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat.

David Dorn – The August Running of The Hero

When: 20200813
QIC: Milton
The PAX: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits

2020-08-13 by Milton Leave a Comment

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

Conditions: 77 and humid

FNGs: None

COP:

SSH: 1 – 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 David Dorn. David was a retired police captain fatally shot during looting in St. Louis. He was killed while responding to an alarm at a pawnshop. He gave his life trying to help others when he had no obligation to do so.

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: 14

Namerama: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits, Milton

Announcements: Repo’s fundraiser birthday run. 8/29 – Info posted to the Facebook page.

COT

Devo:

Moleskin:

Heart of a Lion… or Cow

When: 20200630
QIC: Milton
The PAX: Space Cowboy, Peg, Hospice, Microwave

2020-06-30 by Milton Leave a Comment

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

Conditions: Hot and Heavy

FNGs: None

COP:

SSH – 50 (IC)

TTT – 10 (IC)

Don Quixote – 10 (IC)

Imperial Walkers – 10 (IC)

Little Baby Arm Circles (Forward) – 10 (IC)

Little Baby Arm Circles (Backward) – 10 (IC)

Overhead Clap – 10 (IC)

Bat-Wing – 10 (IC)

Moroccan Night Club – 10 (IC)

The Thang:

Mosey around the AO

Grab a block

Starfish:

Merkins – 20 (OQ), Burpees – 10 (IC)

Sumo Squats – 20 (OQ), Burpees – 10 (IC)

Tricep Extensions – 20 (OQ), Burpees – 10 (IC)

Curls – 20 (OQ), Burpees – 10 (OQ)

Overhead Press – 20 (OQ), Burpees – 10 (OQ)

Mosey around the AO

Merkins – 20 (OQ), WWII Sit-up – 20 (OQ)

Sumo Squats – 20 (OQ), WWII Sit-up – 20 (OQ)

Tricep Extensions – 20 (OQ), WWII Sit-up – 20 (OQ)

Curls – 20 (OQ), WWII Sit-up – 20 (OQ)

Overhead Press – 20 (OQ), WWII Sit-up – 20 (OQ)

Mary: No time

Numberama: 5

Namerama: Milton, Space Cowboy, Peg, Hospice, Microwave

Pledge and COT

Announcements: Hospice was tired

Devo: How you present your message is just as important as the message you are presenting.

Moleskin: Hospice was tired

12 Days of Seismic

When: 20200623
QIC: Milton
The PAX: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot

2020-06-23 by Milton Leave a Comment

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

Conditions: 72 the grease

FNGs: None

COP:

SSH: 15 (IC)

TTT: 10 (IC)

Imperial Walkers: 10 (IC)

The Thang:

1^st Day of Seismic: Low Plank for 60 seconds

2^nd Day of Seismic: 2 Burpees, Low Plank for 60 Seconds

3^rd Day of Seismic: 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

4^th Day of Seismic: 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

5^th Day of Seismic: 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

6^th Day of Seismic: 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

7^th Day of Seismic: 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

8^th Day of Seismic: 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC),2 Burpees, Low Plank for 60 Seconds

9^th Day of Seismic: 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

10^th Day of Seismic: 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

11^th Day of Seismic: 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

12^th Day of Seismic: 12 Jane Fonda’s (IC), 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

Mary: At home with the baby

Numberama: 11

Namerama: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot, Milton

Pledge and COT

Announcements: None

Devo: Roman 6: 12-14. Keep your head, heart, and hands on the same side of the gate. “Don’t let any part of your body become an instrument of evil to serve sin”.

I didn’t know a minute could last so long – 11 June 2020

When: 20200611
QIC: Mary
The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper

2020-06-12 by Mary Leave a Comment

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

Conditions: 79 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC, 20 TTT IC

The Thang:

1 min of merkins OYO

run to back parking lot

1 min of WWI situps on Q

run to bathroom area

1 min wall sit

run to horseshoe pits

1 min alternating step-ups

Repeat 4x

Mary: 40 alt speed Flutter kicks IC

Numberama: 11

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Tough love is not about being tough, it’s about serving and sacrificing for others. Luke 9:23 And he said to them all, If any man will come after me, let him deny himself, and take up his cross daily, and follow me.

Moleskin:

Hot and Wet – With a Bunch of Dudes – did I really say that?

When: 20200528
QIC: Hot Spot
The PAX: Middle School, Milton, Peg, Splinter, Floppy, Probie, Peaches, Cannoli, Schrute, Smokey, Inferno, Space Cowboy, Hospice, Goose, Hot Spot

2020-05-28 by Hotspot Leave a Comment

Conditions: 75 degrees – 100% humidity

Count: 15 Pax

The Thang:

Warm up at C.O.P. – 15 Don Quixote IC, 10 B.A.C. forward IC, 10 B.A.C. rearward IC, 10burpees on Q

Mosy to storage and each pax issued a CMU

Mosy to Faultline area for 5-4-3-2-1-Go

50 lbc

40 leg reps – 20 block squats/20 block calf raises

30 SSH IC

20 merkins

10 block curls

Fun run around outer two tennis courts – return to base

Rinse and repeat – AMRAP until time expires, return CMU and jail break to C.O.P.

C.O.P. – count off, namorama, Pledge of Allegiance, B.O.M.

Devotion: Hot Spot – John 15:13 – Greater love has no one than this: to lay down one’s life for one’s friends.

Moleskin: – Welcome back Inferno to the gloom – great push today brother! Middle School continues to get after it – good to see you back brother – still waiting on the mouth of the south to get cranking again! Please keep Defib in your prayers – he stated he is separated now and it is going to be a struggle.