Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

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


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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: 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: 

Jingles-less Hill

  • When: 20200702
  • QIC: Milton
  • The PAX: Splinter, Raw Hide, Ice Box, Meltdown


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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: Sticky

FNGs: Meltdown

COP:

Slaughter Starter: 20 Burpees – OYO

The Thang:

Indian run to Jingles Hill

11’s – Squats at the bottom, merkins at the top

Indian run back

Mary:

Flutter Kicks: 50 – IC

Numberama: 5

Namerama: Milton, Splinter, Ice Box, Meltdown, Rawhide

Pledge and COT

Announcements: Nothing

Devo: Joshua 1:8 – Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.

Mark Twain – “If you tell the truth, you don’t have to remember anything.”

The odds of you being happy and successful increase dramatically if you live your life the right way.

Moleskin:   replace with moleskin