Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Country Club Amenities

  • When: 20200314
  • QIC: Waldo
  • The PAX: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), Pretzel


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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: Around 60 degrees, very comfortable

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward x12 IC & backward x12 IC); SSH x25 IC

The Thang:
-Mosey down the road toward the small wall…but before getting to the wall, bear crawl across the ‘bridge’.  Then arrive at the wall.
-At the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q; Derkins x10 on Q
-Mosey to the parking lot near the fire station.
-Round-About 11s.  Start with 10 Bobby Hurleys and 1 Mountain Climber IC, running counter clock-wise around the parking lot, doing the exercises on each end.  Finish with 1 Bobby Hurley and 10 Mountain Climbers IC.
-Mosey back to the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q.
-Mosey to wiffle ball field.
-Start at home plate, do 5 burpees OYO; move to 1st base via Burpee Broad Jump; At 1st base, do 5 squat jumps; move to 2nd base via sumo squats; At 2nd base, do 5 merkins; move to 3rd base via bear crawl; At 3rd base, do 5 flutter kicks IC; move to home plate via crab walk.
-Rinse and repeat, adding a rep to all of the exercises each time around…continued for about 15-20 minutes, until 6:50.
-Circled around the pitcher’s mound for a round of Howling Monkeys (everyone in monkey humper position, with each pax taking a turn doing 10 monkey humpers IC while everyone stays in position).
-Mosey back to the flag.

Mary: LBCs x50 IC

Numberama: 11

Namerama: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), Pretzel, Waldo

Pledge and COT

Announcements: Easter workout on April 11 at Doty Park; Major Dad passed along F3Nation’s guidance regarding the Coronavirus.

Devo: Life can change quickly…don’t ever get too comfortable, be ready to adapt.

Moleskin: It was Bedrock’s turn to host the rotating Saturday workout, and I wanted to be a good host.  We had 4 guys who had never worked out at the Country Club, so I wanted to give them a tour of many of the popular amenities…which include the wall and the wiffle ball field.  Was fun to have a good mix of Bedrock regulars, frequents guests, and newcomers.  Great turnout at coffeeteria afterwards as well, which leads to some great 2nd F.

MILES, MUMBLE CHATTER AND A RANDOM SHOPPING CART

  • When: 20200312
  • QIC: Sakrete
  • The PAX: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli


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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 60’s.  Little fog in the air but otherwise clear

FNGs: No apparently they both went to Bedrock this AM

COP:  15 TTT IC (low and slow), 15 hillbilies IC

The Thang:

Split into 2 team of 5 and 1 of 4.  Take a left out of parking lot and then continue to take each left around the block.  During each loop do 25 burpees, and 50 of the following:  SSH, Merkins, Squats as a team.  You decide as a team when the exercises are performed.

Repeat until time.

Mary: PAX led WW1 situps by 3.

Numberama: 14

Namerama: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli, Sakrete

Pledge and COT- loud and proud 

Announcements: Peytons Wild and Wacky this weekend, P200 in a couple weeks, Easter convergence 4-11 @ Faultline @ 0700 w/ breakfast to follow.  Non Easter focused workout at Ditch at 0600.

Devo:

Lord, Lord

“So why do you keep calling me ‘Lord, Lord!’ when you don’t do what I say?” (NLT) ( Luke 6:46 )

 

Do you ever get a feeling that God is telling you to do something?  That is called conviction.  Sometimes, we are convicted to do things that are difficult and all we want to do is run away.  But when we run away, we compromise with God.  We want the benefits of a relationship but when He asks us to obey Him, we are not willing to do the hard work.  What area of your life is God convicting you to honor Him with?

Moleskin:   This was very similar to what I ran at Bedrock on Tuesday.  The loop was smaller so more exercises were done.  The team of 4 found a grocery store buggy and utilized it on a few of their runs.  They were kind enough to offer it to YHC’s team but we declined.  Ain’t nobody got time to be falling out of no buggy.  Always fun at the TOTS.  Thanks for allowing me to lead.

On a serious note.  Cannoli is running for Dorchester County  School board.  DD2.  He is in need of signatures just to get his name on the ballet.  Even if you don’t want to vote for him and you live in Dorchester County reach out to him to get your name on his signature list.  However,  I’m not sure why you wouldn’t want to vote for him.  He is a great dude and has the best interest of our youth in mind.

The Old Standby

  • When: 20200305
  • QIC: Milton
  • The PAX: Three's Company, Old Flame, Splinter, Microwave, Fanny Pack, Goose, Space Cowboy, 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: 55

FNGs: None

COP:

SSH – 20 -IC

TTT – 10 – IC

Imperial Walkers – 10 – IC

Don Quixote – 10 – IC

Peter Parker Merkins – 10 – IC

The Thang:

Indian run (5 squats before running to the front) to Jingles Hill

11’s – Burpees at the bottom. WWI sit-ups at the top

Squats – 10 – OQ

Indian run (5 squats before running to the front) to the AO

Mary:

Incline WWII sit-ups – 10 – OQ

Numberama: 10

Namerama: Three’s Company, Old Flame, Splinter, Microwave, Fanny Pack, Goose, Space Cowboy, Schrute, Smokey, Milton

Pledge and COT

Announcements: P-200

Devo: Make time to rest and recharge. Determine what distracts you. Eliminate or limit your distractions, and focus on what is truly important.

Moleskin:   Old Flame was sandbagging on 11’s so we would not have time for anything else.

45 Minutes of Abs

  • When: 20200303
  • QIC: Milton
  • The PAX: Flo, Old Flame, Peg, Microwave, Fanny Pack, Smokey, 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: 60

FNGs: None

COP:

SSH – 20 -IC

TTT – 10 – IC

Don Quixote – 10 – IC

Imperial Walkers – 10 – IC

Hurricane Hoedown – Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat. Work your way down the cadence ladder 7,6,5…

The Thang:

Parking garage Ab Dora:

100 – Iron Cross

200 – WWI Sit-ups

300 -Flutter Kicks

400 – American hammer

500 – LBC

Partner takes the stairs to the top    of the garage, and back down.

Mary: No time

Numberama: 8

Namerama: Flo, Old Flame, Peg, Microwave, Fanny Pack, Smokey, Space Cowboy, Milton

Pledge and COT

Announcements: P-200, Peyton’s Wild and Wacky

Devo: When you take your troubles to God, leave them there. Don’t pick them up,  and take them back with you.

Moleskin: Old Flame will be relaxing at Peyton’s Wild and Wacky this year. Only running 5 rounds in full firefighter gear.

Two Friends Visited Tectonic

  • When: 20200224
  • QIC: Flo
  • The PAX: Rosco, Microwave, Cold Cut, Major Dad (R), Woody, Placebo (R), AC DC


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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

FNGs:  None

COP:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

10 Blockees

Not only was YHC visiting Tectonic today, I brought my old friend Dora.

Partner up for DORA:

  • 100 Merkins on the Block, 200 OH Presses, 300 Squats with the Block
  • One man does the exercises while the partner runs around the farmhouse
  • Flapjack and keep a cumulative count

Usain Bolt

Mary:  WWI Sit-Ups, Peter Parkers, WWII Sit-Ups, Pickle Pounders, Pretzel Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: Core Values are critical for any organization. YHC challenged the PAX to identify Core Values for the family, discuss them and write them down. Core values provide a guide and a straight path to return to when we are tempted to go off course.

Moleskin: No armadillos were sited today, but their holes were certainly evident on the way to and from the block pile. Good push by all the fellas today.

Who EH’d You? – The February Running of The Hero

  • When: 20200218
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Three's Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder


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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: 65

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Merkins – 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 the F3 brother that EH’d you. They may not have known why you needed F3, but they knew you did. You keep coming back because you know you need it. Think of someone in your life that needs F3, and put the EH on them. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama:Microwave, Smokey, Space Cowboy, Splinter, Three’s Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder, Milton

Announcements: 

COT

Devo:  

Moleskin: 

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!