Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Little Dips are More Painful than You Expect

  • When: 20191029
  • QIC: Flo
  • The PAX: Peg (R), Hospice (R), Matlock, Splinter, Space Cowboy, Grits (R), Milton, Schrute, Fanny Pack, Mary, Microwave, Smokey, Green Bags


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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:  71 degrees and humid

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Imperial Walkers, Monkey Humpers

The Thang:

Grab blocks and circle up. The PAX completed four rounds of five exercise sets targeting chest, arms, legs, core and cardio. Exercises included:  Various Merkins, Chest Press, Curls for the Girls, Overhead Press, Static Hold, Tricep Dips on the Block (AKA Little Dips), Jump Squats, Goblet Squats, Lunges, Squats with the Block, American Hammer, Big Boy Sit-Ups, Superman, Running the AO, and Staying Alives

Mary:  WWI Sit-Ups, Pickle Pounders, LBCs

Numberama, Namerama, Announcements, Pledge, COT

Devo:  When reading the OT books of II Kings and II Chronicles you find brief historical accounts of the Judaic and Israelite monarchies. The author notes whether each did good or evil in the eyes of the Lord. Generally, the downfall for wicked kings was their love of idols. YHC challenged the PAX to consider what will be said about them when their time on earth is over. Will you do good or evil in the eyes of the Lord. To do good, we need to remove anything that we prioritize and love of God.

Moleskin: Peg shared a brief report about the awesomeness that was the Marine marathon in which he participated this past weekend. YHC discovered (and believes the PAX would concur) that the Little Dips / Tricep Dips on the Block are more uncomfortable than you would expect.

 

Pickle Pounding a Goose

  • When: 20190829
  • QIC: Stalker
  • The PAX: Goose (R), Hospice (R), Space Cowboy, Mary, Fanny Pack, Cannoli, Bee Wax, Greenbags, Matlock, Milton


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INTRO: YHC had a half-assed plan for the workout this morning, but upon discovering the furniture dolly still in the truck from a recent move, a full-assed plan quickly came together.

COP: TTT, Imperial Walker, Arm Circles, Overhead Claps, Squats

THANG: Grab a block and line up at the Faultline field. Derkins x10, block presses x50, merkins x10, block presses x50, inclined merkins x10, block presses x50

Farmers carry to gazebo. Curls x40, Tri Ext x20, Skull Crushers x20

Farmers carry to the parking lot. Squats w/ blocks x20, Squats on blocks x20

Usain Bolt: In teams of two, call an exercise for the PAX, then push your partner on the furniture dolly across the parking lot (about 100 yds), then switch and come back. Repeat until all teams have gone. LBC’s, Iron Cross, American Hammers, Burpees, OHP, monkey humpers.

MARY: pickle pounders, flutter kicks x20, WW1 x10, flutter kicks x10.

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: It use to be that integrity was the norm, not the exception. In today’s culture, little white lies, cutting corners, and cheating are the norm. Integrity is doing the right thing, even when nobody will ever know. It’s being honest in all of our dealings. And it’s admitting when we fall short. If you want to set yourself apart from the average guy, it’s as simple as practicing integrity in everything you do.

MOLESKIN: Since we had an odd number, Goose volunteered to go twice during Usain Bolt. On the quick trip out and back, he revealed that he was back in town for his birthday – “the double nickels”. Bedrock has a disturbing tradition of doing pickle pounders to the cadence of “Happy Birthday” for Pax’s bdays, so brother Goose uncomfortably received that treatment as well. Afterward, he said he “felt dirty”. Happy birthday, brother. You make 55 look damn good.

Sakrete at the TOTS

  • When: 20190806
  • QIC: Sakrete
  • The PAX: Hospice (R), Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg (R), Smokey, Flo, Milton, Old Flame (R), Cannoli, 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: 70 degrees and humidity is ridiculous.

FNGs: NOT TODAY

COP:  15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 TTT IC; 15 MORACCAN NIGHT CLUBS IC; 15 HILLBILLIES IC; 15 IMPERIAL WALKERS IC

The Thang:

Assemble at the beginning of the parking lot closest to Doty Park.  ST1 intersection of parking lot to DOTY and Community Center parking lot.  ST2 flag pole in Community Center parking lot.  ST3:  End of the parking lot by other entrance.  ST4 center section by the “horseshoe wall”.  ST5 end of parking lot beside trash cans.  ST 6 Grass beside the block pile. For the remainder of the BB we will simply refer to them at ST1-5.  All exercisers were done as 10 reps and on Q unless other wise noted.

ST1 – Merkins- jailbreak to ST2

ST2 Merkins, Squats- jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups- jail break to ST4

ST4 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks- jail break to ST5

ST5 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO)- mosey to ST6

*get blocks prior to ST6 and leave blocks at this station

ST6 Curls for the girls, Tri Cep Extension, Over head Press- mosey to ST1

ST1 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC- jailbreak to ST2

ST2 Merkins Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC,  Hand release merkins-jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises- jailbreak to ST4

ST4- Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises, Flutter Kicks- jailbreak to ST 5

ST5- Merkins, Squats, WWI Sit Ups, Carolina, Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins,

Calf Raises, Flutter Kicks- mosey to ST 6

ST6- Curls for the girls, Tri Cep extension, Over head press, Lawn Mower right arm, lawn mower left arm

*stow the blocks

10 burpees OYO and get back to the flag

Mary: 15 hill touches; hold plank for remaining time.  If your plank breaks run down to end of the parking lot beside Doty and back.

Numberama: 14

Namerama: Hospice, Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg, Smokey, Flo, Milton, Old Flame, Cannoli, City Slicker, Sakrete

Pledge and COT: YEP

Announcements: Labor Day convergence at Magnirock ( Magnitude/Bedrock).

Devo:

Moleskin:   This was the second run of this particular workout.  There were some variations but for the main part this is what we did @ The Ditch the other day.  I will be bringing this to different AO soon.  The men at the Tip of the Spear did not give me much in the way of mumble chatter this morning.  It was good to see the flag planted in front of the Community Center again.  Seismic is back boys!!

I Learned How to Spell Nostalgia for This Backblast

  • When: 20190808
  • QIC: Flo
  • The PAX: Hospice (R), Peg, Cannoli, Spooky, Bee Wax, Freeloader, Dockers, Space Cowboy, Good Times, Schrute, Milton, Pretzel, Smokey


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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

FNGs:  None

COP:

High Knees, SSH, TTT, Don Quiote, Terrible Ts, Imperial Walkers

The Thang:

Seismic recently moved back to it’s old (and newly renovated) stomping grounds on what is now the Rollins Edwards Community Center. YHC was nostalgic about the move and wanted to honor his first workout on this hallowed ground. Thanks to a solid turnout, YHC called an audible and didn’t use the logs, but we still did four corners around the parking lot.

20 Buddy Get-Ups

Buddy up with a partner who you’ll take turns carrying from one station to the next.

Round One:

Station 1: 20 Merkins

Station 2: 20 Squats

Station 3: 10 Burpees each

Station 4: 20 Calf Raises

 

Time out for Big Boy Sit-Ups

 

Round Two:

Station 1: 20 Buddy Get-Ups

Station 2: Seal Merkins

Station 3: Seal Merkins (flapjack positions with partner)

Station 4: 10 Burpees

 

Chill Cut

Bear Crawl 25 yards, complete 10 Burpees, Sprint Back while partner does WWI Sit-Ups

 

Cold War Sit-Ups

 

Catch Me if You Can for ¼ Mile

Bear Crawl 25 yards and mosey to the flag for Mary

Mary:  WW2 Sit-Ups, Pickle Pounders, LBCs, Terrible Ts, Flutter Kicks

Numberama, Namerama, Announcements, Pledge, COT

Devo:

Hebrews 9:27: “Just as people are destined to die once, and after that to face judgment,”

In the wake of our brother Wilson’s passing and the sudden/unexpected terminal diagnosis for another acquaintance of mine, YHC reminded the PAX that life is short and reiterated two points regarding the brevity of our time on Earth:

  1. When we die we’ll face judgment. While F3 isn’t a Christian organization, YHC is a Christian and thus my devos come from that point of view. The only way to have a relationship with God now and in eternity is through Jesus Christ
  2. You never know when your days will be up. Pour into those around you while you can because our time is short.

Moleskin: This week has been rough for YHC. After over a week of no strenuous activity and poor eating on vacation, getting back in the groove has been tough. Calling Cold War Sit-Ups to have a moment to catch my breath and stop the world from spinning wasn’t in the game plan. It was nice to hear afterward that other PAX found the workout difficult. That’s generally the sign of a successful Q.

At least there were no burpees

  • When: 20190801
  • QIC: Milton
  • The PAX: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy


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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:

SSH: 5 – IC

The Thang:

Get a partner and a log. Head to Jingles Hill

11’s w/ the log: Squats at the bottom, Get-ups at the top

Head back to the flag.

Mary:

No time

Numberama: 11

Namerama: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy

Pledge and COT

Announcements: None

Devo: The world tells us there are plenty of paths to happiness: earning a college degree, achieving career success, getting a new car, hitting your goal weight, marrying the perfect person, making a lot of money or buying you dream house. God tells us that joy is the discovery of an abundant life found in “less” focus on yourself and others – and more on Christ.

Moleskin:   replace with moleskin

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!

Not the Q you wanted, but the Q you got

  • When: 20190725
  • QIC: Milton
  • The PAX: Grits, Space Cowboy, Fanny Pack, Bee Wax, Middle School, Probie, Cannoli, 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: 75 degrees

FNGs: None

COP:

SSH: 25 -IC

TTT: 15 – IC

Imperial Walkers: 15 – IC

The Thang:

5,4,3,2,1… GO!

50 LBCS, 40 Squats, 30 Flutter Kicks (2 Count), 20 Merkins, 10 Burpees, Lap around the armory

AMRAP for 35 minutes

Mary:

American Hammer: 25 – IC

Numberama: 9

Namerama: Grits, Space Cowboy, Fanny Pack, Bee Wax, Middle School, Probie, Cannoli, Hospice, Milton

Pledge and COT

Announcements: None

Devo: Pslam 55:22 – Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.

Moleskin:   Middle School has a Dr’s appointment. Hospice has a Dr’s appointment. Middle School has a Dr’s appointment. Space Cowboy was on the news with his shirt off. Also, Middle School has a Dr’s appointment.

Devon Gales – The July Running of The Hero

  • When: 20190723
  • QIC: Milton
  • The PAX: Peg, Grits, Matlock, Old Flame, Sugar Mountain, High Stick, Placebo, Auger, Space Cowboy, Good Times, Fanny Pack, 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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC: 10 – IC (Forward and Backward)

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 Devon Gales. Devon was a walk-on wide receiver for Southern University. On September 26, 2015 in a game against The University of Georgia he was involved in a collision that left him paralyzed from the neck down. He has never doubted that he will work through his injury, and learn to walk again.  

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Peg, Grits, Matlock, Old Flame, Sugar Mountain, High Stick, Placebo, Auger, Space Cowboy, Good Times, Fanny Pack, Hospice, Milton

Announcements:  Old Flame is back.

Pledge

COT

Moleskin: We may all be local TV news famous.

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

HAPPY 4TH BIRTHDAY BEDROCK

  • When: 20190711
  • QIC: Sakrete
  • The PAX: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (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: A warm 75 degrees with 95% humidity.  Thunder and lightning ceased prior to 0500.

FNGs: None today.  Disclaimer given.

COP:  No time today.  Stretch before you come.  Was outlined in preblast.

The Thang:

10 BURPEES OYO

10 MERKINS ON Q

10 SQUATS ON Q

10 LBAC ON Q

*Repeat 3 times for a total of 40 reps.*

Get in a team of 3.  Run over to wiffle ball field.  Stay with your team.  If a member of your team is slow then whole team needs to be slow.

Once at the ball field. Line up on one of the bases.

10 Bobby Hurley; 10 Carolina Dry Docks; 10 Monkey Humpers; 10 WW1 SITUPS ALL ON Q

Jailbreak one base (simulate a single)

Repeat exercises.  Jail break a double.

Repeat exercises.  Jail break a triple.

Repeat exercises.  Easy home run trot.

40 total reps.

Team up and mosey to the scoreboard behind the ball field.

10 pull ups on Q; 10 hand release merkins on Q; 10 calf raises on Q; 10 flutter kicks IC

Team back up and run to the palm trees.  Bear crawl 2 palm trees.  Lunge walk 2 palm trees.  Crab walk 2 palm trees.  Rinse and repeat until end of the trees.

Team back up and get back to the light pole before the flag.  Get in rows.  Jail break through the flag.  don’t let up until you get there.

Mary: Pickle pounders happy birthday to all the current and former AO Qs.

Numberama: 26

Namerama: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R), Sakrete

Pledge and COT

Announcements: None today.  Slow time of year.

Devo:

Complete Honesty

Yes, what joy for those whose record the LORD has cleared of guilt, whose lives are lived in complete honesty! (NLT) ( Psalm 32:2 )

 

How is it possible for God to clear us of guilt if we aren’t honest about our guiltiness? Many times we hide our sins from ourselves by failing to recognize them or we hide them from others when we aren’t transparent. This verse tells us we can find joy in our honesty and God will clear us of our brokenness. Please don’t use this to condemn yourself of guilt. Instead, use it to positively embrace transparency in your life. Work towards transparency by sharing your struggles with others. They in turn will see Jesus is your strength.

Moleskin:   Today Bedrock celebrated its 4 birthday.  Actual birthday is 7-14.  The PAX showed up and showed out today.  YHC had been sitting on this Q for a while.  Glad to be given the opportunity to execute it. Thanks for letting me lead gentleman.  Fish N Chips and Chum tried hard to steer the Q off the plan but YHC had the Q juice flowing heavy this morning.  T Claps to Gypsy, City Slicker, Splinter, Double Trouble, Swinger, and Show Me for getting in a little SCS action.  We also had 2 spectators from the IR today.  Major Dad and Hospice enjoyed a nice leisurely stroll around the park.  Heal up quick fellas.