Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Kenny Sott – The October Running of the Hero

  • When: 20221020
  • QIC: Milton
  • The PAX: Old Flame, Repo, Kiwi, Ponzi, Pretzel, Splinter, Space Cowboy, Microwave, Fanny Pack, Flo


by

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: 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 chose Kenney Sott. 

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: 11

Namerama: Old Flame, Repo, Kiwi, Ponzi, Pretzel, Splinter, Space Cowboy, Microwave, Fanny Pack, Flo, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

UGA: 48 South Carolina: 7

  • When: 20220920
  • QIC: Milton.
  • The PAX: Smokey, Flo, Old Flame, Crawdad, Splinter, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Microwave


by

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

Conditions: Petty

FNGs: Nonw

COP:

SSH – 48 – IC

TTT – 7 – IC

Calf Raises – 48 – OQ

Imperial Walkers – 7 – IC

LBACF, LBACB, Overhead clap, Bat wing, Moroccan night club – 48 – IC

Terrible T’s (Terrible D) – 7 – IC

The Thang:

DORA:

LBCs: 547 – OQ (UGA Total Yards)

Squats: 284 – OQ (Stetson Bennett Passing Yards)

Merkins: 121 – OQ (Brock Bowers Receiving Yards)

3 Interceptions (3 excerises, 3 rounds)

Curls for my wife: 24 – OQ (Malakai Starks #24)

Tri-cep extensions: 17 – OC (Dan Jackson # 17)

Overhead press: 15 – OQ (Trezman Marshall # 15)

Mary:

Williams Brice (Dead Coackroach): 7 – IC

Brupees: 13 – IC (Stetson Bennett #13)

Numberama: 12

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Satan is a roaming lion. You don’t have to go looking for sin. It will come looking for you. Be alert. Be a threat.

Moleskin:   replace with moleskin

11’s, but All Burpees

  • When: 20220811
  • QIC: Milton
  • The PAX: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack


by

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

Conditions: Hot and moist

FNGs: None

COP:

SSH – 2 – IC

TTT – 10 – IC

Don Quixote – 10 – IC

Imperial Walker – 10 – IC

Hill Billy – 10 – IC

The Thang:

Mosey to Jingles Hill

11’s – Burpees at the bottom, burpees at the top

Mary:

Flutter Kick – 50 – IC

Cannon Ball Sit-ups – 20 – IC

LBC – 25 – IC

Numberama: 12

Namerama: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

UGA 10 – Clemson 3

  • When: 20210907
  • QIC: Milton
  • The PAX: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo


by

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

Conditions: Moist

FNGs: None

 

COP:

SSH: 10 – IC

Burpees: 3 OYO

TTT: 10 – IC

Burpees: 3 OYO

Imperial Walker: 10 – IC

Burpees: 3 OYO

Merkins: 10 – OQ

Burpees: 3 OYO

 

The Thang:

Block Press: 43 – OQ

Curls for my wife: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

Squats: 43 – OQ

Pickle Pounders: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Calf Raises w/ a Block: 43 – OQ

Triceps Extension: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

LBCs: 43 – OQ

Merkins: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Rinse and Repeat

Mary:

(Pick Six) Pax chooses 6 ab exercises– 29 reps of each

Numberama: 10

Namerama: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

if youre gonna be dumb, then you gotta be tough-5th anniversary Q

  • When: 20210831
  • QIC: chowdah
  • The PAX: radio, peg(R), old flame(R), microwave, kiwi, fanny pack, milton, flo, QIC


by

conditions:  70 and muggy, of course

F3’s mission is to plant, grow and serve small workout groups for the invigoration of male community leadership!

warmup:  TTT x 10 ic,  hillbillies x 10 ic,  mountain climbers x 25 ic

thang:  mosey to get blocks then back to lot in front of old armory

10, 20, 30, 40 ascending pyramid format for pt, plus cardio and dumb shit to make us stronger

10 burpees then run down and back

10 “”, +20 ww1’s then q sack block halfway down and back

10, 20, +30 alt lunges with block then bear crawl a quarter way down and back

10, 20, 30, + 40 flutter kicks ic then run all the way again

same format except took away bear crawls

50 alt lawnmower rows w block, then q sack halfway

50, + 40 lbcs then run down and back

50, 40, + 30 squats w block then q sack halfway and back

stow blocks

Mary:  freddie mercuries 25 ic

numberramma: 9

nameoramma: radio, peg (R), microwave, old flame (R), kiwi, fanny pack, milton, flo, chowdah

pledge: aye

COT and prayer led by chowdah

Devo:  ephesians 6: 12- for our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms!

For me, this spoke about wrestling with the Devil and wrestling with God and how they are similar but opposite.  The battlefield is in the mind, and if you are not careful which voice you allow to speak over you, you either accept blessings or curses.

I also spoke about my personal struggle, and that If I am not keeping goals in my life, mind and heart, then I tend to let the devil in more.  Hence, sheepdog and me ALL IN!

FREED TO LEAD!  -chowdah, AYE!

 

One Muggy Morning…

  • When: 20210720
  • QIC: Flo
  • The PAX: Goose, Old Flame, Radio, Three's Company, Fanny Pack, Milton, Microwave


by

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

Conditions:   Humid

FNGs:  None

COP:  SSH, Hillbillies, Terrible Ts, Don Quiote, Squats

The Thang:

Grab a brick for each hand and mosey to Jingle’s Hill stopping along the way for Hammer Curls and Overhead Claps.

Two rounds of 7s at Jingle’s Hill:

  • Merkins / Big Boy Sit-ups
  • WWI Sit-ups / Terrible Ts

Mosey home stopping for Overhead Claps and Hammer Curls.

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   In Revelation 5 the prayers of the saints are depicted as incense in the throne room of God. YHC shared how the prayers of believers are all heard by God, with no exception. He doesn’t grow weary of hearing our prayers and doesn’t miss any. Take heart that there is a God who wants to hear your prayers.

Moleskin: Another muggy July morning here in Summerville. The PAX still ran hard. The bricks added just a little more suck to the run out to Jingle’s Hill.

Tour de Sakrete THE OCHO

  • When: 20210419
  • QIC: Sakrete
  • The PAX: Masterload, Flo, City Slicker, Old Flame, High Stick, Splinter, Snap On, Hash Tag, Pyle


by

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

Conditions: Cooler than expected but still clear.  It hasn’t rained in about 3 years

FNGs: Not today

COP:  On you prior to 0445.

The Thang:

Route is as follows.  Left out of the parking lot of senior center.  Left on W 4th N St.  Left on Bryan St.  Left on W 1st N St.  Left on Laurel.  Rinse and repeat until time

Mary: Not on running days

Numberama: 10 at some point or another

Namerama: Masterload, Flo, City Slicker, Old Flame, High Stick, Splinter, Snap On, Hash Tag, Pyle, Sakrete

Pledge and COT

Devo: Expose Them
Take no part in the worthless deeds of evil and darkness; instead, expose them. (NLT) ( Ephesians 5:11 )

As we walk daily with the Lord, we begin to see room for improvement in ourselves.  When you clearly see sin in your life our natural tendency is to cover it up and hide it from others.  Yet, hiding it only makes room for it to flourish.  By bringing it out into the open a weight is lifted because you are authentic.  Talking openly also invites others to help keep you accountable and allows healing to begin.  Do you have anything in your life that needs to be exposed?
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=FtvCDQ4I2V

Moleskin:   Tremor is the AO that meets the earliest in the region.  Sakrete is habitually late.  YHC made sure he wasn’t going to be late for this one.  Arriving roughly 10 minutes early I still had no idea what route we were going to run.  I’ve lived in the Summerville area for going on 8 years and still do not know the roads downtown.  So I figured I would work a route that was easy to relay to the PAX.  Apparently…. according to City Slicker… we ran the Alston Loop.  City Slicker wasn’t thrilled with my lack of creativity.  I don’t care.  He’s a turd.  This was my first Q @ Tremor in my tenor in F3.  High Stick left a little early.  YHC ran 4 miles.  Everyone else ran more that that.  Pyle and Hashtag came strolling in right @ 530.  I’m only assuming but I think they ran about 15 miles that morning.  First and last Q @ Tremor brings stop THE OCHO on the tour to a close.

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


by

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

 

Kyle Carpenter – The March Running of The Hero

  • When: 20200415
  • QIC: Milton
  • The PAX: Hospice, Old Flame, High Stick, Space Cowboy, Fanny Pack, Flo, Grits, Mary, Cannoli, Pretzel


by

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

Conditions: Nice

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 Kyle Carpenter. On November 21, 2010, U.S. Marine Lance Corporal Kyle Carpenter was posted atop a building in violent Helmand Province, Afghanistan, when an enemy grenade skittered toward Kyle and a fellow Marine. Without hesitation, Kyle jumped on the grenade and somehow lived, while severely injured, to tell about it. On June 19, 2014, Kyle was awarded the nation’s highest military decoration, the Medal of Honor, for his “singular act of courage” on that rooftop in Afghanistan. Kyle became the youngest living recipient of the award.

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: 11

Namerama: 

Announcements: 

COT

Devo: 

Moleskin: 

Final Tour de Sakrete 2

  • When: 20210407
  • QIC: Sakrete
  • The PAX: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave


by

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

Conditions: Warm and clear

FNGs: They don’t generally show up to the Shocker

COP:  OYO prior to 0500

The Thang:

Discuss the route for this week’s Shocker.  The running portion will be behind the shops immediately to the left coming out of the garage.  Right unto W 2nd S St, Right on S Cedar, Right on W Richardson and back to garage.

Mary: She’s off on Shocker days

Numberama: 13

Namerama: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave, Sakrete

Pledge and COT

Announcements: Sort of Quite on the home front right now

Devo: Grab a can of spray paint and cover up some of the “art work” at the top of the garage.

Moleskin:   The Shocker is the same every month.  Sometimes the route is different.  25 merkins and 25 LBC at the top of the garage.  Run across the top of the parking deck.  24 merkins and LBC.  Down the stairs.  23 merkins and LBC.  Run the route.  Once back at the parking garage 22 merkins and LBC.  Upstairs.  Rinse and Repeat decreasing numbers at each stop.  Grits started out hot and no one could catch him.  Dude is unreal.