Muscadine Archives - F3 Summerville

Caffeine, weapons, booze and drugs

When: 20210420
QIC: Pretzel
The PAX: Grits, Microwave, Placebo, Jingles, Flo, Hospice, cannoli, Goose, Hot Spot, Old Flame, High Stick, Stalker, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Muscadine, Pretzel

2021-04-24 by Pretzel Leave a Comment

Nineteen dudes did some window shopping along Richardson Square at Seismic on Tuesday, April 20. Turns out there’s a lot of ways you can get into carious kinds of trouble along our picturesque Little Main. What’s your poison? Caffeine? Pills? Alcohol? Axes? You can have it all. Here’s how it all went down.

Conditions: Clear, pleasant. Dry.

COP

SSH x2

Through the Tunnel x10

Imperial Walker x10

LBAC x 10

Partner up and step off for a string of pearls to the square to keep the group together. Once there, at the first street light by Cuppa Manna, Partner 1 ran to the second street light and held plank while partner 2 executed 25 squats. Partner 2 then runs to the third street light and holds plank, alerting Partner 1 along the way that it’s his turn to do squats. Continue until you reach Guerin’s Pharmacy for a total of 13 street lights. Return to Cuppa Manna the way we got there, subbing in American Hammers for the squats. String of pearls back to the AO for 2.5 minutes of Mary.

Count-a-rama / Name-a-rama / Pledge / COT / Loosely Gathered Collection of Man / Devo

The Creamer Friday 1/29/21

When: 20210129
QIC: Schrute
The PAX: Cannoli, Muscadine, Hospice, Good Times, YHC

2021-01-30 by Schrute Leave a Comment

f3 facebook

39 degrees and cold, no wind

warm up was waiting for 5:00am

the thang

4 mile bridge run by Good Times and Schrute with a 3 mile peal off from Muscadine to join Cannoli and Hospice for a return ruck back to AO. Good Times Schrute Muscadine and Cannoli completed a WOD at AO with COT and fellowship.

a twist on traditional Creamer activities.

make it a great weekend!

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

2020-09-01 by Floppy Leave a Comment

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.

Space Cowboy Went Looking For Pearls…… And Found a Rock Instead!

When: 20200818
QIC: Hot Spot
The PAX: Fanny Pack, Milton, Splinter, Pretzel, Muscadine, Middle School, Flo, Major Dad, Smokey, Grits, Space Cowboy, Hot Spot

2020-08-18 by Hotspot Leave a Comment

Conditions: 70 degrees and humid

Count: 12 Pax

The Thang:

Warm at COP – 20 SSH IC, 10 Burpees on Q

String of Pearls:

.2 mile run and Pearl 1 – 10 squats on q, 10 merkins on q, 10 LBC on q, 20 Flutter Kicks IC, 10 Lunges each leg on Q

Rinse and repeat – 4 x total

.2 mile run and Pearl 2 – 10 Monkey Humpers IC – courtesy of Pretzel, 10 Diamond Merkins courtesy of Flo, 10 American Hammer IC courtesy of Fanny Pack, 100’s courtesy of Muscadine, 10 Jane Fonda IC courtesy of Milton

Rinse and repeat – 3 total

Return to COP

COT: Count, Namorama, Pledge of Allegiance, Announcements, BOM, Rock ceremony: Middle School presented to Space Cowboy

Devo: Hot Spot

I creamed, you creamed, we all creamed – 15 May 20

When: 20200515
QIC: Mary
The PAX: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG - Stroke

2020-05-17 by Mary Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 56 degrees

FNGs: John Brock Haffner (Stroke)

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 21

Namerama: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG – Stroke

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin: Running 5 miles after 4 days of F3 hurts

Seismic Backblast – 12 May 2020

When: 20200512
QIC: Mary
The PAX: Goose, Milton, Three's company, Microwave, Smoky, Caterpillar, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles

2020-05-13 by Mary Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 49 degrees

FNGs: none

COP: 20 ssh IC, 20 ttt IC

The Thang:

Mosey to garage
Run ramp to top
25 merkins
Run stairs to bottom
25 merkins
Repeat as many times as possible in 15 mins

Mosey back to flag

Mary: Flutter Kicks IC, Dolly OC, Burt Reynolds IC, American Hammer IC, 10 Train Burpees OYO, Iron Crosses OQ, Dying Cockroach IC, Peter Parker IC, WWI situps IC, LBCs IC

Numberama: 22

Namerama: Goose, Milton, Three’s company, Microwave, Smoky, Caterpiller, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles

Pledge and COT

Announcements: none

Devo: John 3:30 – He shall become greater and I shall become less. There’s a brand from Hawaii I love HE>i. It stands for He is greater than I. While confusing to look at initially, it’s a great way to remember to put the Lord first and make Him of utmost importance rather than selfishly placing myself first.

Moleskin: PSA, practice safe weapons handling discipline. Always treat a weapon as if it’s loaded, never muzzle flash or point as someone you don’t intend to shoot, practice good trigger discipline, and only place your finger on the trigger when ready to shoot. Familiarize yourself with weapons under safe conditions.

Floppy’s weinke….it’s magically delicious

When: 20200317
QIC: Floppy
The PAX: Peg (Respect), Cannoli, Dockers, Splinter, Space Cowboy, Schrute, Fanny Pack, Muscadine, Milton, Smokey, High Stick, Goose (Respect), Hospice (Respect),

2020-03-17 by Floppy Leave a Comment

Warm-up:

Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)

The Thang:

In the garage start the bottom level.
There are leprechauns throughout the garage. Chase them all down. You can choose to stop and catch one, but you have to do the first exercise on the back of the paper, OR you can pass it and go find another leprechaun. Each leprechaun has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to a Leprechaun you can do the 2nd exercise and so on.
Leprechaun activities included:
- Leprechaun 1
  - 25 merkins
  - 10 burpees
  - Take the stairs to the top level
- Leprechaun 2
  - 20 calf raises on the stairs
  - 30 LBCs single count
  - 25 monkey humpers in cadence
- Leprechaun 3
  - Bear crawl to the next ramp
  - 15 American Hammer in cadence
  - 10 flutter kicks in cadence
- Leprechaun 4
  - Run back down to the last leprechaun
  - 50 Side straddle hops (single count)
  - Run past the next two leprechauns
- Leprechaun 5
  - Go back down to Short Central (via the ramps) and do 30 toe touches on the sidewalk (single count). You can take the stairs back to any level.
  - 25 squats
  - Broad jump to the next leprechaun
- Leprechaun 6
  - run back to the first leprechaun using the ramps
  - 15 Carolina dry docks
  - Crab walk the next 2 ramps (run in between)
- Leprechaun 7
  - 15 mountain climbers (in cadence)
  - 50 overhead claps (single count)
  - Go back
- Leprechaun 8
  - Take the stairs on the way down then come back here by coming up the other set of stairs
  - Jail break to the bottom using the ramps
  - Take the stairs to Short Central and do 20 derkins. Take the ramp to any level and continue chasing leprechauns.
Collect all leprechauns and hold plank until all are retrieved.
1 Burpee for each missing paper
Mosey back to the AO stopping along the way for squats and calf raises
Back at the AO hold plank until the 6 gets in

Devo:

Many churches are moving to online because of the virus. Remember, church isn’t a one time a week event, it’s a gathering of believers for worship. However, you do it, just do it.

Also, if everyone in your house is stuck inside, take a chance to spend some time with them. How often do you get to have lunch together? This is your chance to take time and make memories.

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and not doing partner work. Well those were all of the things YHC planned on doing. If we can’t come up with other workout ideas, then the virus wins. Luckily, it’s St. Patty’s Day and YHC loves a themed weinke. Today was a chance for the Pax to choose their own destiny when hunting down the leprechauns. Sometimes, they’d get away, and other times they’d fight back. A hefty amount of cardio, and how ‘bout them monkey humpers?

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

2020-03-12 by Sakrete Leave a Comment

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 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

2020-02-13 by Floppy Leave a Comment

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.

Tommy Henry – The December Running of The Hero

When: 20191217
QIC: Milton
The PAX: Fanny Pack, Microwave, Space Cowboy, Placebo, Pretzel, Smokey, Muscadine, Show Me, Dockers, Freeloader, Bob the Builder, Underhand

2019-12-18 by Milton Leave a Comment

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: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – IC

Merkins – 20 – OQ

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 Underhand (Tommy Henry). Tommy was a husband, a father, a teacher and an F3 brother. Tommy fought hard until the end, and will leave a legacy that his family can be proud of. He will be missed by those who knew him, and respected by those that did not have the opportunity to meet him.

The Hero Workout:

– 20 Curls for my wife

– 20 Overhead Presses

– 20 Tricep Dips

– 20 Step-Ups

– .30 Mile Run

AMRAP

Numberama: 13

Namerama: Fanny Pack, Microwave, Space Cowboy, Placebo, Pretzel, Smokey, Muscadine, Show Me, Dockers, Freeloader, Bob the Builder, Underhand

Announcements: Annual S@%$ Show sometime in December. Anniversary sometime in January. Muscadine had a lot to say, but not a lot of details about it.

COT

Devo: Live every day to the fullest. You never know when the Lord will call you home.

Moleskin: Make sure your affairs are in order. If you don’t have a will contact Dockers. He volunteered to handle it for everyone.