Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tons of Tens for My 10th Anniversary

  • When: 20191024
  • QIC: Mary
  • The PAX: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton


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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: 53 Degrees

FNGs: any FNGs

COP:

10 SSH

10 Little Baby Arm Circles

10 Big Arm Circles

10 Overhead claps

The Thang:

OYO -10 Bropees Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

Mosey to Benches – OYO – times 3 -10 Step-ups each leg -10 Bench seat squats -10 Lunges each leg -10 Gorilla humpers

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

10’s -Crab humpers and pickle pounders; planks until 6 in

Jailbreak to last cone

Battan death march with last man doing 5 Merkins

Jailbreak back to flag

Mary: 10 Australian Snow Angels Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4-count cadence. 10 Dollys Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

10 Captain Morgans In plank position raise on one side and bring the high side knee up. Like Captain Morgan.

Numberama: 12

Namerama: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton, Mary

Pledge and COT

Announcements: Praise for Sprout – Army Taekwondo Olympic hopeful. Prayers for Flo’s friend Mike and his bike accident. Ruck for hunger Nov 16th.

Devo: Be a Man in Your Relationship with God When we go through hard times, it’s easy to feel that God has left us. Here, we see that we can lead our families, friends, and communities with absolute knowledge that God is with us wherever we go. Just because times are hard doesn’t mean God is not at work. Our circumstances don’t define God. Therefore, we have no reason to be afraid – if the God who created Heaven and Earth is on our side, nothing can stop us. In fact, God commands us to be strong and courageous – it’s not a choice. Obey God in your courage. Practical Steps 1. This week, begin every morning by simply saying; “I know that God is with me, regardless of my circumstances.” 2. This week, pray for courage to make Godly decisions even when He feels absent. Joshua 1:9, 2 Timothy 1:7, Psalms 27:14

Moleskin:   replace with moleskin

David Redding and Tim Whitmire – The October Running of The Hero

  • When: 20191015
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Space Cowboy, Smokey, Flo, Freeloader, Matlock, Green, Bee Wax, Dockers


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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: High 60’s

FNGs: None

COP:

SSH: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – 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 founders of F3 David Redding and Tim Whitmire. There is no way they could have known the amount of lives F3 would impact when they launched the first workout on 1/1/2011. They did not just impact the lives of the PAX, but the PAX families and communities. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama: Fanny Pack, Old Flame, Space Cowboy, Smokey, Flo, Freeloader, Matlock, Green, Bee Wax, Dockers

Announcements:  Show-Me & Pretzel competing in the Half Ironman in Chattanooga.  

COT

Devo: You may never know the amount of lives you impact with your daily interactions. Make sure you are having a positive impact.

Moleskin: 

Smokey – The September Running of The Hero

  • When: 20190917
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader


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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 70s

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC: 10 – IC (Forward and Backward)

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 one of our own, Smokey. Cannoli has been battling with some demons lately, and focusing on staying ahead of some addiction issues. Smokey has lead by example by offering encouragement from lessons learned through his own battles. Smokey has been there for Cannoli to talk and vent without being opinionated or judgmental. Smokey always responds in a positive manner. Whenever Cannoli finds himself facing a demon head on Smokey’s words pop into his mind, and give him strength.  

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama:Fanny Pack, Old Flame, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader

Announcements:  Dorchester school district two obstacle race this weekend. Volunteers needed, contact Cannoli.  St. Paul’s men’s hike in November. Contact Mary for details. 

Pledge

COT

Devo: Paraphrasing what Smokey shared this morning. When you feel like your burdens are to heavy to carry, it is because they are. “Get lazy”. Give your burdens to God, and let him carry them for you. 

Moleskin: 

I Need To Lay Down

  • When: 20190909
  • QIC: Milton
  • The PAX: Stalker, Old Flame. High Stick, Snap-On, Smokey, Muscadine, Icebox, Show Me, City Slicker


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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 and humid

FNGs: None

COP:  Nope

The Thang:

4:45 – Start running

Black Oak Route

5:30 – Stop Running

Mary: Nope

Numberama: 10

Namerama: Stalker, Old Flame. High Stick, Snap-On, Smokey, Muscadine, Icebox, Show Me, City Slicker

Pledge and COT

Announcements: Run at Fleet Feet Summerville for Underhand. Tonight (9/9) @ 6:30

Devo: None

Moleskin: Mouth to mouth is not longer necessary, but still appreciated.

Sakrete at the TOTS

  • When: 20190806
  • QIC: Sakrete
  • The PAX: Hospice (R), Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg (R), Smokey, Flo, Milton, Old Flame (R), Cannoli, City Slicker


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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 degrees and humidity is ridiculous.

FNGs: NOT TODAY

COP:  15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 TTT IC; 15 MORACCAN NIGHT CLUBS IC; 15 HILLBILLIES IC; 15 IMPERIAL WALKERS IC

The Thang:

Assemble at the beginning of the parking lot closest to Doty Park.  ST1 intersection of parking lot to DOTY and Community Center parking lot.  ST2 flag pole in Community Center parking lot.  ST3:  End of the parking lot by other entrance.  ST4 center section by the “horseshoe wall”.  ST5 end of parking lot beside trash cans.  ST 6 Grass beside the block pile. For the remainder of the BB we will simply refer to them at ST1-5.  All exercisers were done as 10 reps and on Q unless other wise noted.

ST1 – Merkins- jailbreak to ST2

ST2 Merkins, Squats- jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups- jail break to ST4

ST4 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks- jail break to ST5

ST5 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO)- mosey to ST6

*get blocks prior to ST6 and leave blocks at this station

ST6 Curls for the girls, Tri Cep Extension, Over head Press- mosey to ST1

ST1 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC- jailbreak to ST2

ST2 Merkins Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC,  Hand release merkins-jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises- jailbreak to ST4

ST4- Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises, Flutter Kicks- jailbreak to ST 5

ST5- Merkins, Squats, WWI Sit Ups, Carolina, Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins,

Calf Raises, Flutter Kicks- mosey to ST 6

ST6- Curls for the girls, Tri Cep extension, Over head press, Lawn Mower right arm, lawn mower left arm

*stow the blocks

10 burpees OYO and get back to the flag

Mary: 15 hill touches; hold plank for remaining time.  If your plank breaks run down to end of the parking lot beside Doty and back.

Numberama: 14

Namerama: Hospice, Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg, Smokey, Flo, Milton, Old Flame, Cannoli, City Slicker, Sakrete

Pledge and COT: YEP

Announcements: Labor Day convergence at Magnirock ( Magnitude/Bedrock).

Devo:

Moleskin:   This was the second run of this particular workout.  There were some variations but for the main part this is what we did @ The Ditch the other day.  I will be bringing this to different AO soon.  The men at the Tip of the Spear did not give me much in the way of mumble chatter this morning.  It was good to see the flag planted in front of the Community Center again.  Seismic is back boys!!

Some like it hot

  • When: 20190807
  • QIC: Pretzel
  • The PAX: Old Flame, Glitter Pony, Abacus, Grits, Pretzel


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The first Wednesday of August brought with it the monthly running of the Shocker and some miserable, miserable heat and humidity. There was no relief. Even the top of the garage, where you can sometimes catch a breeze, was stifling. And the bowels of the garage were practically inhumane. The suck was extra big today.

Conditions: Hot. Damn man, weren’t you paying attention? I just said that.

These are all things that are hot. But none is as hot as the Concrete Beast was for the August Shocker.

The Thang

Run the Shocker for 45 minutes. Don’t know what that means? Well, then we’ll see you on Sept. 4 for the next edition of the Shocker so that we can learn you up.

Results
Old Flame: 4 circuits of the long loop

Grits: 5.1

Glitter Pony: 5.3

Abacus: 5.3

Pretzel: 6

 

 

I love the smell of socially acceptable chemical dependence in the morning

  • When: 20190804
  • QIC: Pretzel
  • The PAX: High Stick, Grasshopper, Schrute, Placebo, Old Flame, Professor Klump, Joe, Bueller, Gypsy, Grits, Pretzel


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11 men convened, as they so often do, at 0500 on Sunday for today’s edition of the Creamer. Nine ran, two rode, and a 12th Starskied for coffee.

0500: Begin

0500-0645: End workout at some point, begin coffee

0645ish: Depart

At least there were no burpees

  • When: 20190801
  • QIC: Milton
  • The PAX: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, 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: Low 70s

FNGs: None

COP:

SSH: 5 – IC

The Thang:

Get a partner and a log. Head to Jingles Hill

11’s w/ the log: Squats at the bottom, Get-ups at the top

Head back to the flag.

Mary:

No time

Numberama: 11

Namerama: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy

Pledge and COT

Announcements: None

Devo: The world tells us there are plenty of paths to happiness: earning a college degree, achieving career success, getting a new car, hitting your goal weight, marrying the perfect person, making a lot of money or buying you dream house. God tells us that joy is the discovery of an abundant life found in “less” focus on yourself and others – and more on Christ.

Moleskin:   replace with moleskin

July’s Running of The Cardiac

  • When: 20190726
  • QIC: Sakrete
  • The PAX: Pretzel, High Stick, Waldo, Old Flame (R), Robin Wood, Easy In, Wreck It Ralph, Swinger, Sakrete


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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: 68 degrees and beautiful

FNGs: They slept in today

COP:  15 LBAC forward IC, 15 LBAC reverse IC, 15 TTT IC, 15 Hillbillies IC

The Thang:

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Pretzel- 10

High Stick- 10

Waldo-8

Old Flame- 10

Robin Wood- 4

Easy In- 10

Wreck It Ralph- 7

Swinger- 10

Sakrete- 9

Mary: We gave here the morning off.  I am sure the 20 LBC each round has to get some credit.

Numberama: 9

Namerama: Pretzel, High Stick, Waldo, Old Flame, Robin Wood, Easy In, Wreck It Ralph, Swinger, Sakrete 

Pledge and COT

Announcements: Slow time around F3 Summerville right now.  Find something and get it on the calendar (said the Q to himself)

Devo:

Earnestly Search

O God, you are my God; I earnestly search for you. My soul thirsts for you; my whole body longs for you in this parched and weary land where there is no water. (NLT) ( Psalm 63:1 )

 

Have you been stuck in a rut lately?  You are angered easily, your patience runs thin, and perhaps your optimism has worn down.  This happens when we don’t connect with the Lord on a regular basis.  Especially during the summer and our schedules get hectic, taking time out to spend with God can be often overlooked.  If you haven’t in a while, spend some time, first thing in the morning praying to God and reading His word.  You will see a noticeable difference in your patience, optimism, and grace.

Moleskin:   The Cardiac always reduces our crowd a bit but the 9 that showed up but in work.  Old Flame is a monster.  That is all