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!

 

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: 

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, 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: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

RACING AND A TOUR AROUND THE CC

  • When: 20200811
  • QIC: Sakrete
  • The PAX: Peg (R), AC/DC, Spooky (R), Placebo (R), Threes Company, Microwave, Waldo, Pretzel, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In


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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, sun rising, humidity already up.

FNGs: Not today 

COP:  15 SSH IC, 15 TTT X 15 to stretch our the hamstrings.  Stand one on leg and pull other leg behind to continue to stretch as instructions were given.  

Pair up.  One team of 3.

The Thang:

Everyone grab a block and place by flag

Stand side by side with your partner.  The man you are paired up with is your competition.  Everyone else lines up behind.  The races begin.

1st round.  Jail break to light pole on right side of the road.  Q will say go to initiate the race.  Loser 5 merkins.  Winner watches.

2nd round.  Jail break to fire hydrant on left side of the road.  Q will say go to initiate the race.  Winner watches as loser does 5 squats OYO.

3rd round.  Jail break to bridge and Bernie Sanders across bridge.  Winner watches as loser does 5 burpees.

4th round.  Jail break to and around top parking lot.  Finish line was the entrance to the top parking lot.  Winner watches loser does 5 Bobby Hurley.

5th round.  No race but push yourself with your partner and get to the scoreboard at back of park as fast as possible.  Everyone does 5 pull ups.

6th round. No race but get to the bridge heading to the wiffle ball field as fast as possible with your partner.

7th round.  Bernie Sanders across bridge to wiffle ball field.  Winner watches as loser does 5 WWI situps.

Line up on sidewalk that goes around wiffle ball field.  Reverse Indian Run.  Man at the front runs around wiffle ball field to catch back of pack.  PAX walk or slow jog.

Pair up with your partner and get back to the flag.  As quickly as possible.

Once back at the flag plank until 6 is in.

For the second part of the workout gather into teams of 5.  Follow instructions on the papers @ each station.  Stations and instructions in picture below.  Move as a team to complete tasks and keep count of how many stations are completed.

@ 658 meet back up at flag and stow blocks

 

Mary: 10 WW1 on Q

Numberama:  15

Namerama: Peg, AC/DC, Spooky, Placebo, Pretzel, Threes Company, Microwave, Waldo, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In, Sakrete

Pledge and COT

Announcements:  REPO VIRTURAL RUN TO RAISE MONEY FOR CAMP HANDS OF HOPE 

Devo: Follow Me
As he walked along, he saw Levi son of Alphaeus sitting at his tax collector’s booth. “Follow me and be my disciple,” Jesus said to him. So Levi got up and followed him. (NLT) ( Mark 2:14  )

When our lives feel unsure and we don’t know what our next step should be, remember that all Jesus requires is that we continue to follow Him. No matter the circumstances of our lives, God is faithful to gently call us toward Himself.  Remain faithful to Him and He is always faithful to care for you, even in your darkest hour.

Moleskin:   YHC wanted to mix it up this AM.  The rotating Saturday BC’s are a great opportunity to try some things out.  In the preblast I requested with your HC to tag someone you would be partnered with.  The ones that did HC and the person they EHed showed up as well were paired up.  The remaining were paired up before beginning.  For the second part wanted to turn that competition into teamwork.  Everyone put in work this morning and left better for it.

Take A Lap

  • When: 20200811
  • QIC: Milton
  • The PAX: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, 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: 74 and humid

FNGs: None

COP:

SSH – 50 – IC

TTT – 10 – IC

Imperial Walkers – 10 -IC

Don Quixote -10 – IC

The Thang:

Burpees – 10 -IC. Run a lap around the outside of the AO. Rinse and Repeat.

Mary:

Jane Fonda – 10 -OQ

WWI Sit-Ups – 20 – OQ

Numberama: 12

Namerama: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags, Milton

Pledge and COT

Announcements: Cannoli’s Birthday fundraiser, Repo’s birthday fundraiser. Check Facebook for details on both.

Devo: Jeremiah 29:11 – “For I know the plans I have for you”, declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future”.

Moleskin:   replace with moleskin

Prefontaine

  • When: 20200804
  • QIC: Hot Spot
  • The PAX: Milton, Splinter, Space Cowboy, Probie, Old Flame, Cannoli, MIcrowave, Pretzel, Hospice, Smokey, Peg, Grits, Middle School, Major Dad, Stalker, Hot Spot


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Conditions: 80 degrees and mild

Count: 16 Pax

The Thang:

Warm up at COP: 20 SSH IC

Big loop around tennis courts and horseshoe pits endexing at storage area.

All pax retrieve a cmu and muster at picnic area.

Prefontaine: similar to Usain Bolt but with a longer run – .26 mile loop.

2 man teams – run the loop while remaining pax perform selected exercises – 1 upper body , 1 lower body, and 1 ab routine

1st team – Space Cowboy and Splinter: merkins on Q, block squats on Q, flutter kicks IC

2nd team – Pretzel and Old Flame: block curls on Q, lunges on Q, Hello Dolly IC

3rd team – Milton, Peg, Smokey: block tricep extensions on Q, toe taps IC, Wheezy Jefferson on Q

4th team -Grits and Middle School: derkins on Q, Bulgarian split squats on Q, lbcs on Q

5th team: Microwave and Hot Spot: blockees IC, squat pulses on Q, Freddie Mercury IC

6th team: Stalker and Hospice: block overhead press ear to ear IC, gorilla squats on Q, American Hammer IC

Team 1 completed 3 loop runs, Teams 2-6 completed 2 loop runs.

Return cmus to storage, remusted, and group run a final loop of course and return to COP.

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

Devo: Hot Spot – Being inundated – and how to release to GOD.

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (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: 74 degrees to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

Real Men Embrace the Pearls!

  • When: 20200721
  • QIC: Hot Spot
  • The PAX: Microwave, AC/DC, Fanny Pack, Milton, Old Flame, Space Cowboy, Splinter, Flo, Smokey, Grits, Peg, Major Dad, Stalker, Hospice, Goose, Hot Spot


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Conditions: 76 and humid

Count 16 pax (8 Respect members)

The Thang: String of Pearls beginning at COP

10 SSH IC

10 Squats on Q

5 Burpees IC

10 Merkins on Q

10 LBC on Q

Run to 4th and Palmetto – rinse and repeat pearl

Run to 3rd and Walnut – rinse and repeat

Run to 1st North and Bryan – rinse and repeat pearl

Run to Luke and Hickory – rinse and repeat pearl

Run to Luke and Pine – rinse and repeat pearl

Run to Central and 1st North – rinse and repeat pearl

Run to Central and 3rd North – rinse and repeat pearl

Run to 4th and Laurel – rinse and repeat pearl

Run to 4th and Palmetto – rinse and repeat pearl

Run home to COT

Totals: 10 .2 mile segment runs =  2 miles; 10 pearls for a total of 100 ea SSH, squats, merkins, and lbcs, and 50 burpees.

COT: Count off, namorama, announcements and pray requests, Pledge of Allegiance, and BOM

Devo: Hot Spot – Galations: Written Law (Commandments) vs. Living in the Holy Spirit (fruits of the spirit)

Heart of a Lion… or Cow

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


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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: 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

7 Mary 3 – Dedicated to the Hard Working Law Enforcement men and women

  • When: 20200625
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Jedi, Splinter, Space Cowboy, Milton, Microwave, Hot Spot


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Conditions: 77 and humid

Count: 7 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Burpees on Q

Pax depart in 10 second intervals (its a COVID thing) to retrieve a CMU and muster at horseshoe pits.

7 Mary 3

Round 1: 7 standard merkins on Q, 7 incline merkins on wall on Q, 7 decline merkins on wall on Q, 25 flutter kicks IC, lap around horseshoe pits.  Rinse and repeat for 3 rounds.

Round 2: 7 blocks squats on Q, 7 block calf raises on Q, 7 block steps on Q, 25 American Hammer IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Round 3: 7 block overhead press on Q, 7 block curls on Q, 7 block kettle bells on Q, 25 lbc on Q, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Pax combo cusack/run with blocks twice around horseshoe pits and return blocks to storage, return to COP.

COT: Count, namorama, pray requests/announcements, Pledge of Allegiance, and BOM.

Devo: Hot Spot – state of the nation and praying for leadership to emerge. “one nation, under God, indivisible”