Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Microwave’s Timer Set For 60

  • When: 20200215
  • QIC: Microwave
  • The PAX: Placebo (R), M&M (R), Cheetah


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The following is a copy and paste of Microwave’s Q. Please enjoy.

Intro: On a brisk sunny morning the pax did a quick warm up followed by some staying alives to elevate the heart rate and keep warm. What followed was a total body progressive work out followed by some terrible core chiseling moves….you’re welcome!

Warm up: Side straddle hop followed by thru the tunnel into some staying alives, and lastly, little baby arm circles

Thang: Progression!

Curls for the girls
4 count up & down curls
Bicep block hold

Walk with the blocks overhead
Up & overs
4 count over head press

Hip ups
1 leg tricep dips (R then L)
Hip up hold

Squats, squats with ground touch, squat pulse, squat hold
Merkin, 4 count merkin, 2 count merkin
Lunge walk, split lung R & L, split lunge pulse R & L, split lunge hold,
Calf raise R then L, calf hop R the L

Peter Parkers, Supermans, Ironmans, Superman with a lat pull down, Ironman with a pulse

Mary: 5 full minutes of low plank moves working the obliques and testing the limits of everyones core and glutes

Numberama 4

Namerama: Microwave, Placebo (R), M&M (R), Cheetah

Pledge Prayer Annoucement

Devo: Do what you say you’re going to do. Be true to your word.

Moleskin: M&M was kind enough to tell use how the body doesn’t bend or stretch well in your 50s. Placebo was unhappy with the pace of a progression work out, so we ran an extra staying alive for him. He also informed that Ironman was more badass than Rocketman. Nobody argued or refuted his statement

Cheetah’s Moleskin: Microwave did a great job for his first full Co-Q on a Saturday no less. I know it was good because right as I stood to leave from coffee, the sweet sweet pain from those damn lunges hit hard.

The 90s Were Not What Everyone Thought They Were

  • When: 20200213
  • QIC: Motherboard
  • The PAX: Pink Slip, Rochambeau, Harddrive, Microwave, Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Gypsy, Megablock


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Weather: Rather wet but most of us don’t melt

FNGs: None

Warmup: SSH, Imperial Walkers, Abe Vigodas

Started under the Pavillion near the Block Shed.

THANG: Gave the blocks a break even though some of the PAX had to go fetch them because that’s what they are trained to do.   A new twist on the 90s, F3 style had the PAX perform exercise for 90 seconds on Q’s command.  After each exercise, the PAX would run to Pavillion on opposite side of Park and perform next exercise.  Rinse and repeat.

Exercises:

  1. Merkins
  2. WW 1
  3. Jump Squats
  4. Man makers
  5. Box cutters
  6. Monkey Humpers
  7. Bat Wings
  8. LBCs
  9. Tricep Dips
  10. Freddie Mercury
  11. Squats
  12. Burpee
  13. Iron Cross
  14. Step Ups
  15. Alt shoulder taps

Mary:  Saved time for one of my favorites, Planking up for the length of the song R.E.S.P.E.C.T (2:30) with merkins every time you hear “just a little bit”.  Gotta love the Queen of Soul.   Finished up Mary with LBACs.

Numberama: 14

Namerama

Pledge Prayer Annoucement

Moleskin: After several Accelerators focus one on body part (arms, abs, legs), Motherboard did his part to include all of the above and achieve as much pain and subsequent soreness.  A 3 for 1 if you will.   Unfortunately for the PAX time ran out because the next exercise up was the Flutterkick.  Yep, that would have been a just ending but maybe next time?

The Secret Concert Before the Tour

  • When: 20200213
  • QIC: Floppy
  • The PAX: Flo, Ramen, Bob the Builder (Respect), Smokey, Fanny Pack, Sprinter, Space Cowboy, Muscadine, Microwave


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Weather: 70 degree February day with the occasional breeze

FNG: not today

Warm-Up: It’s 5:00, let’s go…started with a jog with various stops for SSH, TTT, baby arm circles, and overhead claps (in front of the window at the Y) that ended at the Concrete Beast.

The Thang: A garage workout in the spirit of the Shocker.

  • Top level: 25 merkins and LBCs
  • Go down a level: 24 Peter Parkers and American Hammers
  • Take stairs to the bottom: 23 Squats and hold plank for 23 seconds
  • Run to the entrance: 22 monkey humpers and pax’ choice of 22 Carolina Dry Docks or 44 Brick Curls
  • Run up to the top and do all exercises again dropping the count by 1 at each level
  • Head back to the AO stopping at various points for Flutter Kicks, Monkey humpers and some calf raises that burned

Mary: Nothing, the 6 walked up right at the time to finish

Devo: YHC was the Summerville Q of the Year in 2017. March 22, 2018 was his last boot camp Q. The creativity juices were gone. They’re finally coming back. It’s ok to not be ok, as long as you don’t stay there.

Moleskin:

As mentioned above, YHC used to Q a good bit, but then went MIA from the boot camp Q sheet for almost two years due to creativity blocks, person goals, and injuries. I decided 2020 is the year to get back at it. The magic date was going to be my birthday on February 25th, but Milton posted late last night he needed a Q. I have a few ideas rolling around in my head for a few weeks. I pulled one out and told him I’d take it. I didn’t tell anyone or post a pre-blast.  As I walked up I heard pax asking who the Q was supposed to be. I ran up, said Floppy has the Q, and off we went. The way I saw it this was the secret concert to get ready for the big tour. It’s reserved for a select few…the tip of the spear. Were there some mistakes in calls? Yep. Did the pax bring the mumble chatter? Yep. Did pax say they hated and enjoyed the workout? Yep. Are the creative juices back? Come out to Seismic on February 25th to find out. Thanks to all of the men that showed up today. If nothing else I’m glad to hear that Bob the Builder still can’t count and still turns around when little baby circles backwards is called.

 

 

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!

It “Feels Like Winter”, Are You Happy Now?

  • When: 20200121
  • QIC: Milton
  • The PAX: Olaf, Old Flame, Microwave, Splinter, Fanny Pack, Schrute, 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: 29 and windy

FNGs: None

COP:  SSH: 50 -IC

TTT: 10 – IC

LBAC: Forward – 10 -IC, Backward – 10 – IC

T-Claps: 10 – IC

Burpees: 10 OYO

The Thang:

Partner Up

Partner 1 runs the small loop around Doty Park while Partner 2 does merkins. 4 laps each.

Partner 1 runs the medium loop around Doty Park while Partner 2 does WWI sit-ups. 4 laps each.

Partner 1 runs the large loop around Doty Park while Partner 2 does squats. 4 laps each.

Mary: No time

Numberama: 8

Namerama: Olaf, Old Flame, Microwave, Splinter, Fanny Pack, Schrute, Smokey, Milton

Pledge and COT

Announcements: Anniversary Convergence 1/25/2020, 0700, Doty Park. Anniversary Party 1/25/2020, 1800, The Ponds.

Devo: Don’t let unrealistic expectations steal your joy. God doesn’t always answer our prayers the way we thought he should have.

Moleskin: Old Flame claims there are not a lot of miles left in his old legs. His sprints around the large loop at Doty Park determined that was a lie.

Teachers – The January Running of The Hero

  • When: 20200114
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Schrute


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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: 66

FNGs: None

COP:

SSH: 16 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Little Baby Arm Circles – 10 Forward – IC, 10 Backward – 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 Teachers. Teachers often spend more time with our children than we do and possess a level of patience that I wish I had. There are some great teachers that really care about the kids they are teaching, and they deserve to be honored. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 6

Namerama: Microwave, Smokey, Space Cowboy, Splinter, Schrute, Milton

Announcements: Anniversary convergence January 25th, 0700 @ Doty Park. Anniversary party January 25th, 1700 @ The Ponds.

COT

Devo:  

Moleskin: 

The Slide on the playground is really really fast

  • When: 20200106
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker,


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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 but dry.

FNGs: Does Shortcake count?

COP:  10 TTT IC, 15 LBAC forward and reverse, 15 over head claps, 15 moraccan night clubs.  Gather on patio

The Thang:

Mosey to the point of the triangle island nearest the Senior community.  YHC briefed PAX on what the basic idea would be then did the first round of exercises IC.  1 LBC IC.  Mosey to next point furthest from the farm house.  1 Squat IC.  Mosey to next point beside farm house.  1 merkin IC.  Mosey to play ground.  1 Burpee.  Bear crawl to the stairs of the playset.  1 WW1 situp.  Up the stairs and down the slide.  1 Hand release merkin.  Lunge walk to gate of playground and head back to point nearest senior community.  Increase reps to 2.  Rinse and Repeat adding 1 rep each rotation until time called.

0538 called for everyone to meet at Pavilion.

Mary: Thunderstruck plank merkins.

Numberama: 14

Namerama: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker, Sakrete

Pledge and COT: We did that loud and proud 

Announcements: Anniversary Convergence and party 1/25/20.  Convergence will be that morning at 0700 at Doty Park and then Party at the Ponds at 1700.  Bring your families to the party and BYOB.  Shortcake will have his food truck on site.

Devo: YHC took a minute a spoke on the passing of my grandmother on New Years Day.  Never miss an opportunity to say Goodbye to someone you love and let them know how much you love them.  Tomorrow is not guaranteed.  She celebrated her 88th birthday on Monday and by Wednesday evening she was gone.  Don’t take tomorrow for granted.

Moleskin:   This was a fun one.  That PAX quickly figured out how to apply the brakes on that slide.  That thing would launch a little kid in the air.  Might be fun to watch at the anniversary party.  I would nominate my kid but I can’t swing the doctor bills after he is sent into orbit.  Shortcake joined us again and was like he never missed a beat.  Great work fellas.  Thanks for letting me lead.

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.

Pull & Trivial Info Day at Seismic

  • When: 20191212
  • QIC: Greenbags
  • The PAX: Grits, Microwave, Space Cowboy, Fanny Pack, Milton, 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: Cold

FNGs: None

COP:  Go Grab a Block and begin mosey to parking garage.

The Thang:

Today was pull day for YHC so I decided to include the pax in it.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Lawn Mowers 10x’s each arm OQ.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Miltons 10x’s OQ.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Lawn Mowers 10x’s each arm.

Repeated twice and finally made it to garage.

At bottom of garage did 10 Pull Ups on low hanging wire.

Walked Cinder Block up two flights and went back down to wire.

Pull Ups 10x’s OQ

Walk up stairs retrieve block and carry to the top of garage and go back down to wire.

Pull Ups 10x’s OQ

Time to go. Go up and retrieve block and walk back down stairs to begin mosey back to AO.

Due to time instead of stopping every 2 minutes we came to a walk and did Curls for the girls 10x’s OQ as we walked. Repeated this 3 times.

Stow Blocks

Mary: WWI, American Hammers

Numberama: 7

Namerama: Grits, Microwave, Space Cowboy, Fanny Pack, Milton, Smokey, Greenbags

Pledge and COT- DONE

Announcements: DONE

Devo: Pick up the phone when someone you care about is calling. One day you

might be wishing you could hear their voice again.

Moleskin:  Mumble chatter was fun and we discussed many things.

We also talked about 7 various life subjects:
1️⃣-The science of outdoor ice rinks in the summer. 🤓
2️⃣-Advised Smokey to run 3.99 miles & less b/c 4.0+ hurts. 🏃🏻‍♂️
3️⃣-Mike Bobo as new OC at USC? 🏈
4️⃣-Pull ups under a parking garage are possible! 💪🏽
5️⃣-Distance to any given point increases with cinder blocks. 😑
6️⃣-Don’t look up your symptoms on WebMD! 💻

Most importantly:
7️⃣-“Pick up the phone! You just never know…” 📲📞