Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Good Memories

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


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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:  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!

 

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


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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. 

 

Humid Heros

  • When: 20200609
  • QIC: Hot Spot
  • The PAX: High Stick, Too Much, Fanny Pack, Old Mcdonald, McFly, Mary, Space Cowboy, Hospice, Microwave, Jingles, Hot Spot


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Conditions: 75 and stupid humidity!

Count: 11 Pax

The Thang:  The Hero – Molly Greene

Warm up at COP: 20 SSH IC, 20 Don Quixote IC

Mosy to storage and each pax receives 1 CMUand mosies back to COP

20 block press, 20 block curls,

Run the half-block loop around Doty to horseshoe pits

20 dips on the wall, 10 steps up on wall (each leg)

Run back to COP

Rinse and repeat – AMRAP

COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM

Dora’s Pack and Play – with my Battle Buddy!

  • When: 20200604
  • QIC: Hot Spot
  • The PAX: Mary, Fanny Pack, Milton, Flipper, Old Mcdonald, Smokey, Grits, Old Flame, Splinter, Middle School, Jingles, Stalker, Microwave, McFly, Rawhide, Hot Spot


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Conditions: 70 and slightly humid, cloud cover

Count: 16 pax

The Thang:

Warm up at COP: 30 SSH IC, 15 Don Quixote IC, split into hare and tortoise teams of 2 – (Battle Buddies)

Mosy to storage and pick up 1 CMU per team

Quick time to north-east corner with 8 – 2 man teams carry cmu between them.

Dora workout: one man down for exercise, one man corner to corner run (out and back), tag out and continue.

Station 1 – 300 merkins(100 incline, 100 decline, 100 standard)

Pack up and head out with battle buddies to south-east corner.

Station 2 – 200 leg reps – 100 block squats, 100 ballerinas with blocks

Pack up and head out with battle buddies to north-west corner.

Station 2 – 100 block curls

Pack up and head home, store cmus, and double time to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Ordinary men opening talk

 

Healthcare Works – The May Running of The Hero

  • When: 20200514
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, Stalker


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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: 55

FNGs: None

COP:

SSH: 10 – IC

Burpees: 10 – OYO

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC Forward: 10 – IC

LBAC Backward: 10 IC

Seal Claps: 10 – IC

T CLap: 10 – IC 

Moroccan Night Club: 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 healthcare workers. As we continue to shelter-in-place and social distance our healthcare workers are forced to interact with people who are infected with the disease we are trying to avoid. 

The Hero Workout (Modified):

  – 20 Merkins

  – 20 Squats

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, Stalker, Milton

Announcements: Everything is canceled. 

COT

Devo:  

Moleskin: 

My Buddy-less

  • When: 20200507
  • QIC: Milton
  • The PAX: Tripod, Matlock, Mary, Space Cowboy, Dockers, Freeloader, Schrute, Fanny Pack, Smokey, Goose, Probie, 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: 53

FNGs: Tripod

COP:

SSH – 15 – IC

TTT – 10 IC

Don Quixote – 10 – IC

Imperial Walkers – 10 – IC

Dominoes – Entire PAX side planks with left hand high, starting at one end, first PAX rotates to regular plank position for 5 Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in a regular plank position, the entire PAX reverses and starts again with the right-hand high.

The Thang:

Buddy-less Buddy Bear crawl – Bear crawl to the end of the field. Inverted army crawl back.

Buddy-less Dora-alive: 100 merkins, 200 WWI sit-ups. No battle buddy. Run after 10 merkins, run after 50 WWI sit-ups. The difference comes in the sprint, instead of running 100 yards do stayin alive’s with 1 burpee at turn 1, 2 burpees at turn 2, and 3 burpees at turn 3.

Mary: He was there

Numberama: 13

Namerama: Tripod, Matlock, Mary, Space Cowboy, Dockers, Freeloader, Schrute, Fanny Pack, Smokey, Goose, Probie, Hospice, Milton

Pledge and COT

Announcements: replace with announcements

Devo: If you see a turtle on a fence post, know that he didn’t get there by himself. A lot of people are struggling right now in many different areas. Reach out to your family, friends and loved ones to see if you can help them up.

Moleskin:   replace with moleskin

Variety is the Spice of Life

  • When: 20200204
  • QIC: Flo
  • The PAX: Goose (R), Inferno, Hospice (R), Space Cowboy, KY, Splinter, Fanny Pack, Microwave, Mary, Smokey, Bob the Builder (R), Defib, Ramen, Grasshopper


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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:  54 degrees, dry with a nice breeze

FNGs:  None

COP:  SSH, TTT, LBAC, Imperial Walkers, Overhead Clap, Monkey Humpers

The Thang:

Mosey to the brick pile and get two bricks per man.

  • Overhead claps
  • Rocky Balboas
  • ¼ Mile Indian Run w/bricks
  • Overhead claps
  • Rocky Balboas

Trade your bricks for a block

  • Scorpion

Mosey with your block to the parking lot on the far side of the AO.

  • Curb crawl:   Bear crawl from one side to the other. At each curb you execute one Merkin with your hand on the curb. Bear crawl back and add one Merkin to your reps at each curb. Stop at six.
  • Curls for the Girls
  • Tricep Extensions

Move to the restroom building

  • While holding People’s Chair we shuffled the blocks to one end and build a wall
  • Balls to the Wall with shoulder taps
  • While holding People’s Chair we shuffled the blocks back the other direction until each member of the PAX had a block
  • Overhead press while in People’s Chair

Return the blocks

Mary:  WW2 Sit-Ups, LBCs, Pickle Pounders, Terrible T’s

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC is reading through the book of Esther this week. Esther was an exiled Jew who was chosen to be the new queen of the King of Persia. When a plan is put in place by the king’s most trusted advisor to annihilate every Jew in the kingdom, Esther is used by God to bring the deceptiveness of this plan to light. Ultimately, the plan fails and the king’s advisor, Haman, pays for his efforts with his life.

Esther was exiled from her home. Forced to live in a foreign land. Yet God used her terrible circumstances to save her people. YHC encouraged the PAX to remember that no matter how bad a circumstance may seem, God can work in it. Perhaps He has placed you there for a time such as this and intends to use you for His good and glory.

Moleskin: The PAX brought it today and made it through a variety of PT like pros. Goose is back, which is awesome. M&M appeared out of thin air, and KY paid a visit to his old stomping grounds!

Ten Things I Hate About Seismic

  • When: 20200109
  • QIC: Milton
  • The PAX: Microwave, Old Flame, Mary, Beetle, Splinter, Schrute, Grasshopper, Fanny Pack, Flo


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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

FNGs: None

COP:

SSH – 50 – IC

Imperial Squat Walkers – 15 IC

TTT – 15 IC

The Thang:

Little Baby Arm Circles – Until failure

Crab Walk – To the peninsulas and back

Burpees – 15 IC

Bear Crawl – To the peninsulas and back

Body Builders – 10 IC

Lt. Dan – To the peninsulas and back

Monkey Humpers – 15 IC

Stayin Alive – To the parking spaces and back, to the peninsulas and back, to the end and back

Iron Cross – 20 OYO

Terrible T’s – 15 IC

Indian Run – Last PAX completes 5 merkins before running to the front. 2 laps around the AO

Mary: Pax choice around the circle

Numberama: 10

Namerama: Microwave, Old Flame, Mary, Beetle, Splinter, Schrute, Grasshopper, Fanny Pack, Flo, Milton

Pledge and COT

Announcements: Anniversary Convergence January 25th, 0700 Doty Park. Anniversary Party January 25th, 1700 The Ponds.

Devo: Idols are not just images made of wood or gold. They are anything in your life that takes away from your relationship with God. Be aware of the idols you have created, and propritize what truely matters.

Moleskin:   Forest Gump started as a restaurant, then became a book, then became a movie.

Cardio and Core

  • When: 20200107
  • QIC: Flo
  • The PAX: Mary, Microwave, Fanny Pack, Milton, Smokey, Old Flame (R), Grits (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:  45 degrees

FNGs:  None

COP:  SSH, LBAC, Overhead Claps, Runner Stretch, Imperial Walkers, Terrible Ts

The Thang:

Mosey to town square. On the way we stopped at Jingles Hill to bear crawl up the hill.

Once at the square, YHC designated four light posts and markers.

Round 1: Run to the first marker and complete one burpee. Run back and execute 10 LBCs. Run to the second marker and execute two burpees. Run back and execute 10 LBCs. Add one additional burpee for each of the next two markers. Continue with LBCs at home base.

Round 2: Run to the first marker and complete five LBCs. Run back and execute one burpee. Run to the second marker and execute ten LBCs. Run back and execute one burpee. Add five additional LBCs for each of the next two markers. Continue with burpees at home base.

Head to the fountain where the PAX completed steps-ups, squats, and LBCs with legs up on the bench.

Mosey back to the AO

Mary: Flutter Kicks, WW2 Sit-ups, Pretzel Sit-Ups, Pickle Pounders

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Jeremiah 29:11. YHC shared some personal testimony about a “wilderness” time in which I’m currently traveling. The road ahead and completely blurry. God is teaching me to trust in Him and take it once step at a time, recognizing that He has a purpose and a plan. He is sovereign.

Moleskin: After two months of feasting, YHC believed the PAX needed the cardio and core focus to bring in the new year. The PAX was willing and up for the challenge. The support shown for YHC after the devo and testimony was also much appreciated.

An F3 Thanksgiving Convergence Without Football Is Like Thanksgiving Without The Turkey

  • When: 20191128
  • QIC: Hot Spot
  • The PAX: Goose, Cheetah, Adjustment, Stalker, High Stick, Hospice, FNG(Cross Hairs) Sugar Mountain, Wolverine, Streaker, Raw Hide, Mayhem, Grits, Waldo, Double Trouble, Mary, Splinter, Grasshopper, Space Cowboy, Tinder, Old Flame, Manana, Placebo, Hot Spot


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Conditions: 48 degrees

Count: 24 Pax – with one FNG

The Thang:

Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC

3/4 mile Indian run with football.

Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.

Sand bag relays up and down the field.

1st – 40#, 2-60#, 80#

2nd – 30#, 2-40#, 2-60#, 80#

3rd – 30#, 2-40#, 2-60#, 80#  2 minutes and 9 seconds for the best time!

Mary – 51 Flutter Kicks IC, Guantanamo Bay

COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.