Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 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 Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

A Flippin’ Good Time

  • When: 20190621
  • QIC: Olaf
  • The PAX: Outhouse, Urkel, Saget, Mr Feeny, Weezer, Brokeback, Tecmo, Mall Cop, Tinder, Uga


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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: 70s with patches of moisture on the ground

FNGs: None

COP:  SSH (IC) x15, Imperial Walkers (IC) x20, TTT (IC) x10, LBAC (OYO): Forwards, backwards and backstroke

The Thang:

YHC’s pre-blast declared it was Flippin’ Friday and pulled out a tire for flippin’.  Explained that they would be flipping the tire around the building the entire workout (i.e. Pax flips tire and runs to the back of the line).  But since it is beach season and it is always more fun to combine workouts, the Pax would also do 4 Corners and complete exercises as they reached them.  Reps would be in a ladder fashion (increasing by 10 and then decreasing accordingly).  2 complete rounds were done as follows:

  • Corner 1: South American Hammers (IC) x10 – Like American Hammers, but while twisting, legs are extended added some extra burn.
  • Corner 2: High Knees (IC) x20
  • Corner 3: Mountain Climbers (IC) x30
  • Corner 4: Flutter Kicks (IC) x40
  • Corner 1: Crunchy Frogs (IC) x20 – A regular LBC but legs move in and out with the crunch
  • Corner 2: Butt Kicks (IC) x30
  • Corner 3: Burpees for the Train
  • Corner 4: Freddy Mercurys (IC) x30 (to make up for the 20 missed Crunchy Frogs)

Mary: No time and abs already burned

Numberama: 11

Namerama: Outhouse, Urkel, Saget, Mr Feeny, Weezer, Brokeback, Tecmo, Mall Cop, Tinder, Uga, Olaf

Pledge and COT

Announcements: Beast Week (see schedule), 4th of the July Convergence at the Ditch

Devo: YHC discussed how often our actions and feelings are swayed by the people around us.  Told story of sister-in-law who was a Carolina fan with her first husband, but when she remarried a Clemson fan, she immediately became a Clemson fan.  Many times we change our actions, thoughts, feelings, and even convictions based on the people around us.  Most people have a lot of different type of people that they interact with every day, but we need to be careful what is being “compromised” with these different groups.  It’s not bad to have people that aren’t christians around us, but it is important that we are surrounding ourselves with people who challenge us to be better and are leading us where we want to go.  Uga added that we need to have those people that we can be open with because they may be able to help us, or we can help them, because we have gone through similar situations.

Moleskin:   YHC originally planned a full ab workout for the corners, but didn’t think about the fact that the back corners of the parking lot are gravel.  While ab work could be accomplished, no one needed to have gravel embedded in their crack, so cardio was added since many Pax were jogging in the line waiting to flip the tire.

The Creek Loop

  • When: 20190603
  • QIC: Wee Woo
  • The PAX: Redo, Olaf, Urkel, Inspector Gadget (R), Dr Octopus, Fanta, Sophia


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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: 75º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Hot Pursuit 5K and Father’s Day Convergence

Devo:

Compassion

We must learn to balance between justice and mercy, as God has shown us.

 

Moleskin:   This is a running AO, so we ran.

 

 

That’s how you get The Clap

  • When: 20190605
  • QIC: Olaf
  • The PAX: Used To, Saget, Broke Back, Tecmo, Outhouse, Cheddar, Cavalier, Tinder, Coach K, Maybelline, Uga


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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 70’s

FNGs: None

COP:  SSH (IC) x20, TTT (IC) x15, T-Claps (IC) x20, jog around the building to the block pile

The Thang:

YHC had set up two sets of cones and tires, and once the 6 was in, split the pax into teams.  Each team would complete a round by each pax flipping the tire once between their sets of cones.  To “earn” the right to flip the tire, teams would pull a weinke from YHCs can.  Each pax would pick one of the 4 exercise to complete as long as all exercises on the weinke were completed.  Pax completed 4 rounds of flipping tires between the cones, starting with 10 reps and increasing by 10 reps each time (i.e. 40).

Teams finished about the same time and teams grabbed their blocks and moseyed over to the big dirt pile on the back of the property.  Pax lined up in their teams and ran 3 relays up the hill and back: Jailbreak, Bearcrawls and inchworms.  Time ran out and last 3 pax inchwormed up together.

Mary: none

Numberama: 12

Namerama: Used To, Saget, Broke Back, Tecmo, Outhouse, Cheddar, Cavalier, Tinder, Coach K, Maybelline, Uga, Olaf

Pledge and COT

Announcements: Father Day Convergence, Hot Pursuit, and Tournament of Champions on Saturday before father’s day.  4th of July convergence pushing for big GC/MC turnout.  2nd F at Hero’s Bar on Redbank tonight.

Devo: YHC heard the song, Reckless Love on the radio and it reminded him of God’s sense of humor and “hold my beer” actions.  This song was part of the Men’s Hike and YHC was leading worship one morning when all of the hikers were together.  The bridge of the song starts with “There’s no shadow you won’t light up…” and at that point the sun peaked over the mountain shining on everyone signing.  It couldn’t have been planned any better.  Sometimes we go through are lives, head down, just getting through the day.  We miss out on the amazing things that God has for us.

Moleskin:   During TTT, YHC instructed the Pax to make sure to stand up when doing the clap.  Saget immediately responded with “That’s how you get the clap” in which there was mumble chatter and applause from the other pax.  YHC immediately declared it the backblast title…

Combing the Merkin Mountain and 11’s at The Ditch

  • When: 20190604
  • QIC: McFly
  • The PAX: Bedpan, Tinder, JoJo, Nuggets, Urkel, Olaf


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Great Morning at The Ditch
Conditions: Dark and Warm

Warm-up:
Side Straddle Hop, IC 25
Through The Tunnel, IC 16
DQJ, IC 15
Hillbilly Knee Slappers, IC 20

The Thang:

Pax Grabbed Blocks and Headed to The Picnic Tables to climb the Merkin Mountain as follows:

20 Declined Merkins aka Derkins
20 Curls for the Girls
20 Merkins
20 Curls for the Girls
20 Low Incline Merkins
20 Curls for the Girls
20 High Incline Merkins for the Summit!

At some point during the above we heard a train and completed 11 Burpees.

Next we took a breather while jogging around the trail with our blocks and as promised, it got us breathing and ready to descend back down Merkin Mountain!

Pax started at the top with 20 High incline Merkins and went through all of the above in reverse, finishing with 20 Derkins.

It was only about 5:20 so we headed to the basketball courts, did 20 flutter Moncks in cadence and still had time for some 11’s on Q!

There was another train so 11’s were descending burpees on one side and tricep extensions on the other. In between we started but bear crawling with our blocks to the other side and then alternated between, Lunge Walking, Jail Breaking, Broad Jumping and regular Bear Crawling until we completed the last 6 burpees at once and the last 30 Extensions to stow the blocks in time.

We finished with the pledge, namerama, announcements and a prayer for KY to recover soon.

Devo was about the importance of monitoring the words that come out of our mouth because they reveal what’s in our heart and can either be destructive or edifying.

Let no corrupt communication proceed out of your mouth, but that which is good to the use of edifying, that it may minister grace unto the hearers.
Ephesians 4:29 KJV

Jesus Said: “Not that which goeth into the mouth defileth a man; but that which cometh out of the mouth, this defileth a man.” And “Do not ye yet understand, that whatsoever entereth in at the mouth goeth into the belly, and is cast out into the draught? But those things which proceed out of the mouth come forth from the heart; and they defile the man. For out of the heart proceed evil thoughts, murders, adulteries, fornications, thefts, false witness, blasphemies: These are the things which defile a man: but to eat with unwashen hands defileth not a man.”

No man can truly tame their tongue but we can allow God to change our heart and submit our tongues to him along with everything else.

“But the tongue can no man tame; it is an unruly evil, full of deadly poison. Therewith bless we God, even the Father; and therewith curse we men, which are made after the similitude of God. Out of the same mouth proceedeth blessing and cursing. My brethren, these things ought not so to be.”
James 3:8‭-‬10 KJV

Let’s ask God to help us use our tongues for that which is edifying. If you don’t know God personally then that’s the first step. Victory over the tongue or any sin is only available through a relationship with Him through His Son Jesus Christ.

The Return of Dirty Dora

  • When: 20190529
  • QIC: Olaf
  • The PAX: Saget, Mr Feeny, Brokeback, Tecmo, Weezer, Thumper, Tinder, Uga, Maybelline,  Outhouse, Cavalier


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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: 70’s and humid

FNGs: None

COP:  SSH (IC) x20, T-Claps (IC) x20, TTT (IC) x10, jog the long way to the block pile

The Thang:

Pax grabbed a block and YHC explained Dirty Dora.  

  • Dora Exercises
    • 50 Overhead Press (IC)
    • 100 Curls 4 the Girls (IC)
    • 150 LBCs (IC)
    • 200 Flutter Kicks (IC)
    • 250 Squats with the Block
    • 300 Calf Raises (IC)

Broke into 2 teams, one team doing the Dora Exercise and then other going to can of weinkes and completing the 4 exercises on the weinke.  The number of reps is based on the reps that the other group starts on.  (i.e. if team completing 150 LBCs, the other team is doing 15 reps of each exercise on the weinke). 

Once team 2 completed, they took over the Dora exercise where Team 1 left off and Team 1 headed to the can. Rinse and Repeat until Dirty Dora is satisfied

Pax came up a little short, and with a couple minutes remaining, YHC led both teams in calf raises…

Mary: None needed.

Numberama: 12

Namerama: Saget, Mr Feeny, Brokeback, Tecmo, Weezer, Thumper, Tinder, Uga, Maybelline,  Outhouse, Cavalier, Olaf

Pledge and COT

Announcements: Q School Thursday after Accelerator at Doty.  Father’s Day Events (Convergence, Hot Pursuit, Tournament of Champions), 4th of July convergence.  Pray request for Saget’s Dad.

Devo: YHC talked about a tough discussion he had with his mother about having a plan and working at it. Reading a book on holiness and there is a heavy focus on motives.  In the end, we should have only 2 central motives: to love God and to love People.  Loving people isn’t always giving them what they want, being sweetly nice, or doing what you think is right…  It’s giving them what they needs.  Sometimes (like YHCs mom), a tough conversation is had to move things forward, get them living in fear, and providing a supporting hand to help them get what they need.

Moleskin: The Pax that attended the Memorial Day convergence with F3 Charleston remarked how tough it was and most exercises done in cadence.  YHC decided that was a good idea and the Pax were drained at the end.  

 

Learning to take Turns

  • When: 20190522
  • QIC: Olaf
  • The PAX: Outhouse, Brokeback, Tecmo, Mr. Feeny, Weezer, Coach K, Maybelline, Cavalier, Cheddar, Magoo


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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: 70s and humid

FNGs: None

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, LBAC (OYO), long mosey to the block pile

The Thang:

YHC set up 6 stations, each with its own exercise.

  1. Curls 4 the Girls
  2. Squats with a Block
  3. Box Cutters
  4. Tricep Extensions
  5. 4 Count Lunges
  6. Flutter Kicks

Pax got in a line at the first station and started doing curls OYO.  Once the minimum number of reps were met, the first pax would move to the next station and complete the next exercise.  Remaining pax would stay at the first station, doing curls until it was their turn.  Pax would move 1 station at a time in turn, carrying their block and completing at least the minimum number of reps or more if the station in front of them was not empty.  First pax would get to station 6 and keep doing Flutter Kicks until the 6 was in and would reverse back through the ladder, with all pax following in the same order they ascended.  First round was all pax completing a minimum of 5 reps. Round 2, YHC split the pax into 2 groups but increased the number or reps to 10. For Round 3, the pax shuffled order, dropped their blocks, and complete 7 reps of Alternating Shoulder Taps, Monkey Humpers, Freddie Mercurys, Merkins, Calf Raises and LBCs.

Teams finished up together with 7 alternating shoulder taps right on time before stowing the blocks

Mary: Not needed

Numberama: 11

Namerama: Outhouse, Brokeback, Tecmo, Mr. Feeny, Weezer, Coach K, Maybelline, Cavalier, Cheddar, Magoo, Olaf

Pledge and COT

Announcements: Q School May 30th, Father’s Day activities (Convergence, Hot Pursuit, Tournament of Champions at Shortcake’s Farm), July 4th Convergence, prayer request for Cheddar’s Mom (eye surgery)

Devo: YHC brought up multiple current events where people expressing themselves on social media has caused issues.  It is frustrating because we are in America and have freedom of speech, but those that complain about intolerance are those that are the most intolerant.  People get their feelings hurt and feel justified to lash out and hurt back.  It turns into a While thinking and pray about these different situations, YHC was reminded of Micah 6:8.  The Message reads “But He’s already made it plain how to live, what to do, what GOD is looking for in men and women.  It’s quite simple: Do what is fair and just to your neighbor, be compassionate and loyal in your love, and don’t take yourself to seriously – take God seriously.”  It’s a good thing to take up a just cause, express yourself and fight for what you believe in.  No one can take that from you.  But in the end we need to make sure that we aren’t taking ourselves “too seriously” and taking our fight to the point where we aren’t showing grace, love and compassion.

Moleskin:   During “team” rounds, the Pax from opposite teams were actually completing the stations together before moving on and not making it a race.  Awesome to see them push each other and it will probably be a nice modification for the next time YHC pulls out this workout.

So much fun we couldn’t fit it all in

  • When: 20190518
  • QIC: Olaf
  • The PAX: McFly, Bedpan, Sofia, Bubblehead, One Bar, Beanie Baby


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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: Moist… Really, really moist

FNGs: None

COP:  SSH (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15

The Thang:

Pax grabbed a block and regrouped near the wall at the basketball court.  YHC has his interval timer and can of weinkes.  Intervals were 12 rounds of 4 exercises starting at 15 seconds for the first round, increasing by 15 seconds until 90 seconds for two rounds, and then back down to 15 seconds.  Each round had a new weinke pulled randomly from the can and exercises were started OYO and YHC would call cadence during the last 10-20 seconds so everyone finished strong.  Time ran out before last two rounds were completed.

Mary: None…

Numberama: 7

Namerama: McFly, Bedpan, Sofia, Bubblehead, One Bar, Beanie Baby, Olaf

Pledge and COT

Announcements: Father’s Day activities (Convergence, Hot Pursuit 5k, look for event at the farm)

Devo: From recent message at church: Someone or something is propping you up, but is it pushing you towards God?  Does it remind you of who you are?  Does it prepare you to receive from God?  Does it help you complete your purpose?  YHC brought up things like music, friends, and even ministry opportunities, that while aren’t bad, they aren’t bringing him closer to God or supporting him in his call to brotherhood in 2019.  We have to remind ourselves of what and who God is calling us to be and make sure that our actions are supporting that mission.

Moleskin:   Pax were sluggish in the beginning and at the end were even more so.  Rests were abundant during the longer intervals and the moist air had everyone sweating bullets and losing weight…

Bedpan’s First Q @ The Creek

  • When: 20190520
  • QIC: Bedpan
  • The PAX: McFly, Urkel, Discount, Doctor Octopus, Sofia, Inspector Gadget, Olaf, Bedpan


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Intro: YHC signed up for this Q at the beginning of the month.  YHC has been trying to get back into running because its been over a year since I have consistently ran.  4 of the last 5 days YHC has ran over 3.5 miles each time.  He wants to make this a good routine.  It was time for some good ole figure 8s @ The Creek.

Conditions: Humid, low 70s, dark, no precipitation

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
TTT x15 IC (Creek regulars were not used to this lol)

The Thang: 
Run for 45 minutes on site in a figure 8.  1 figure 8 is roughly 1 mile.  Lots of ducks around the duck pond as always.

6 Minutes of Mary: 
no time

Numberama: 
8

Namearama:
McFly, Urkel, Discount, Doctor Octopus, Sofia, Inspector Gadget (respect), Olaf, Bedpan

Announcements:
Q school is on May 30th @ Accelerator (will start roughly 6:45-7pm), always need more Qs!  June 15th is the Father’s Day convergence 0700 Doty Park.  Hot Pursuit 5K is on June 15th as well in Goose Creek 9am.  There is family event that afternoon after the Father’s Day convergence.  July 4th convergence at The Ditch 0600.  Sofia is trying to find a couple other members to form an 8 man team for Ragnar race in Rock Hill.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan/The PAX, discussed the importance of hydration in the summer.

Moleskin:
Good attitudes this morning at The Creek to pair it along with 45 minutes of sweat, pain and running.  Great job guys, it’s always a pleasure to lead!

Pulling off the Pole of Pain

  • When: 20190515
  • QIC: Olaf
  • The PAX: Flash, Brokeback, Tecmo, Outhouse, Cheddar, Maybelline, Used To, Ducky, Uga, Magoo, Big Bird


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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 50s and a bit nippy…

FNGs: Big Bird (2.0-ish) – Apologies to existing Big Bird (Chris Wallace)

COP:  SSH (IC) x20, TTT (IC) x10, Don Quixotes (IC) x15, short jog around the building to the block pile.

The Thang:

YHC had set up a newly created Pole of Pain (PoP).  The pole had weinkes stapled to it; exercises on one side and the number of reps on the other.  Some had the the number showing and some had the exercises going.  Pax split into 2 teams to “compete” against each other.  A Pax from each team would run to the PoP, pull off one of the weinkes, return to his team and complete the exercise.  Some of the weinkes were misleading, like 50 was showing, but the exercise was eye blinks, or 1 showing, but it was one lap around the building…  this made the Pax choose carefully and quickly to pick what they thought was the best option.  The pole was cleared quickly and YHC swapped the spent weinkes to the opposite teams and completed a few more rounds until time was called.

Mary: not needed

Numberama: 12

Namerama: Flash, Brokeback, Tecmo, Outhouse, Cheddar, Maybelline, Used To, Ducky, Uga, Magoo, Big Bird, Olaf

Pledge and COT

Announcements: Father’s Day weekend activities (Convergence, Hot Pursuit, event at the Farm)

Devo: YHC had been dealing with “motives” lately.  Due to his family situation, he has been told that he is selfish and it has made him question his motives.  We take the word motives as a negative thing, but saying that someone has a motive does not mean that it is selfish.  We should have good motives to do what is right, or because we care about how it will impact someone else.  YHC has realized that he can stress about his motive for doing things and miss opportunities.  We must simply stay in tune with God and do as we feel led, believing that our feelings are being led by God.  Sometimes we will do something out of selfish motives, but we are all human.

Moleskin:   Pax seemed to like Olaf’s Pole of Pain better than his Can of Weinkes.  48 exercises was not enough for the 40-45 minutes so will need to have 50+ for next time…