Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Time Flo Brought the Tires Out

  • When: 20170801
  • QIC: Flo
  • The PAX: Al Bundy, Floppy, 50/50, Recount, Old Flame (R), High Times, Too Much, FNA, Cannoli, QC, Goose (R), Fanny Pack, Belding, OshKosh, Dunkin, Pretzel, KY, Short Circuit


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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: 64 Glorious Degrees

FNGs: None

COP: SSH x 20, LBAC x 10 (forward and reverse), Don Quiote x 15, TTT x 15

The Thang:

Indian Run around Faultline and Seismic AOs

Partner up and line up by the stations, most of which include tires of various sizes with a block station and a log station thrown in for good measure. Rotate until each group has executed at each station.

  • Station 1:  Tire Flip x 10
  • Station 2:  Tire Jumps x 30
  • Station 3:  Chest Press with the tire x 40
  • Station 4:  Tire Flip x 10
  • Station 5:  Tricep Dips x 30
  • Station 6:  Cusack the tire around the AO
  • Station 7:  Squats with the log x 20
  • Station 8:  Tire Flip x 10
  • Station 9:  Curls for the Girls x 30

Return the tires to the cage, grab two bricks and line up on the fence line.

  • Reverse Usain Bolt

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Estee Lauder once said “When I thought I couldn’t go on, I forced myself to keep going. My success is based on persistence, not luck.”

Nothing worth having comes easy. If we want to be successful at something, we have to push through the negativity, the doubt, the pain, the fear, the weariness, and whatever else stands in our way and keep going. Persistence is what leads to success. Outlast the competition.

Moleskin:  YHC is not a fan of disorganization and this workout felt disorganized. My apologies to the PAX for this. We had big numbers, more than YHC anticipated when coming up with stations. Lesson learned for next time. YHC also learned that an Indian Run on the sidewalk is not a winning idea. Much mumble chatter was heard on this Indian Run. We are working on getting the PAX equipped reflective gear at every AO so this should be eliminated in the near future. Despite some of these issues, it never fails to be a good time in the gloom with the brothers, especially at the Tip of the Spear. Good work men!

 

Blue on Black

  • When: 20170725
  • QIC: Goose
  • The PAX: FNA, Too Much, Fanny Pack, Inboard, OshKosh, Adjustment, KY, High Times, High Stick, Picasso, Peg, Floppy, Al Bundy


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14 Americans rolled out of the cool sheets of bed for wet and muggy chance to get better.  The Weinke was simple, K I S S principle approach to a beat down.  BC inspired by Mr. Kenny Wayne Shepherd.

Conditions: Overcast, Dark, Humid

COP:  SSH x 20 IC, Thru the Tunnel x 20 IC, Big Arm Circles (Fore and Aft)

Thang: Battle Buddies assigned move out to the pull-up bars.  10 Burpee pull-ups, 20 Tire Hops, mosey to the picnic tables, 30 Super Man Merkins on the table, 40 Dips, mosey to Faultline AO, 50 LBCs, 60 Iron Crosses, mosey to the fence, 40m sprints, 20 Squats on one end x 20 Mountain Climbers IC (x3 trips down and back).  Mosey to the FLAG.

Mary: WWI, WWII, Freddie Mercury, Chill Cuts

Pledge

COT

BOM

Devo by Goose

Sevens Meet a Figure 8

  • When: 20170727
  • QIC: High Stick
  • The PAX: Al Bundy, Floppy, Peg, Hollywood, Flo, High Times, Too Much, Fanny Pack, Johnny 5, OshKosh, Gobble Gobble (FNG), Ramrod, City Slicker, KY


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Intro:  YHC made his second AO VQ of the week at Seismic.  The theme for the morning gloom was Figure 8’s.  Compulsory figures or school figures were formerly an aspect of the sport of figure skating, from which the sport derives its name. Carving specific patterns or figures into the ice was the original focus of the sport. The patterns of compulsory figures all derive from the basic figure eight.  Enough with the history lesson and onto the suck!

Conditions: Warm and humid

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:

Little Baby Arm Circles – 15 IC forward and reverse

Thru the Tunnel – 15 IC

Mountain Climbers – 15 IC

The Thang:

Mosey to the cage where every PAX grabbed on block.  Reassemble in two columns at pull-up bars.  Man across from one another became battle buddies.  This is the start of the Figure 8 Sevens.

The Up – Ran around armory and back to pull-up bars.  Complete Pull-ups and Curls for the Girls starting with a One count.

The Down – After set complete, ran through parking lot (horseshoe pits) around the nearest tennis court and back to the pull-up bars.  Complete Partner Get-ups starting with a six count.  Each pair will side lunge for 15 yards down and back passing a block back and forth.

Rinse and repeat.

Mary: Catalina Wine Makers 10 IC

Numberama, Namearama, Pledge, Announcements, BOM

Devo: Psalm 133:1 – “behold, how good and how pleasant it is for brothers to dwell together in unity.”

The Ott – July’s running the the Hero

  • When: 20170720
  • QIC: Flo
  • The PAX: Too Much, Peaches (R), Fanny Pack, 50 50, Osh Gosh, Floppy


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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: 76 degrees and humid

FNGs: None

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 honored Robby Ott, who recently passed away after a bout with colon cancer. Robby was a youth minister, and more recently a pastor, in the Florence area. Too Much met him through some friends during his time at CSU. Robby was the kind of guy you wanted to model yourself after in ministry, and he lived every day for the glory of God and the proclamation of the Gospel.

The Hero Workout:

– 20 Tire Jumps

– 20 Overhead Presses

– 20 Block Swings

– 1/4 Mile Run

– 5 Pull-Ups

Results:  Too Much (4), Peaches (4.3), Fanny Pack (5), 50 50 (5), Osh Gosh (5), Floppy (?), Flo (5.1)

Numberama, Namerama, Announcements, Pledge, COT

Devo:  YHC shared about some recent difficulties with someone seems to be out to get me. If you’ve been in a situation where someone goes behind your back, or feel like they are trying to undermine you, you know it’s not a good feeling. The situation recently made YHC think of the story of Joseph.

Joseph was betrayed by his brothers and sold into slavery. The brothers perpetrated a lie and told Jacob, their father, that Joseph had been killed. Years later, after a famine struck the known world, the brothers ended up in front of Joseph, then second-in-command in Egypt, begging for food to feed their families back home. They didn’t recognize him, but Joseph recognized his brothers. Ultimately, Joseph showed mercy to his brothers and acknowledged that what they intended for evil, God intended for good.

The long and short of the devo is that God can take what man intends for evil, and work for His good and His glory. If you’re facing challenging situations that seem unfair, trust that when we place our faith in God He will be faithful to work out situations for the ultimate good.

Moleskin:  The Hero is always a great workout and makes the PAX work hard. When it is hot humid, it only adds to the suck.

 

My Cousin brought Too Much Cannoli!

  • When: 20170718
  • QIC: Hot Spot
  • The PAX: SINGLET, COUSIN, TOO MUCH, PRETZEL, CANNOLI, BOB THE BUILDER, RAM ROD, FLO, FLOPPY, AL BUNDY, OLD FLAME, RECOUNT, FNA, FANNY PACK, BEE WAX, IN BOARD, OSH KOSH, RO RO, HIGH STICK, HOT SPOT


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CONDITIONS: 80 AND HUMID

COUNT: PAX

THE THANG:

WARM UP AT COP: 20 DON QUIXOTE IC, 25 SIDE STRADDLE HOP IC

MOSY TO HORSESHOE PITS AND REFORM

5-4-3-2-1 – GO

50 LBC

40 2CT FLUTTER KICKS

30 DEEP AIR SQUATS

20 MERKINS – PAX CHOICE

10 BURPEES

1/8 MILE LOOP AROUND COURTS

RINSE AND REPEAT – AMRAP UNTIL TIME EXPIRES.

FORM AND RETURN TO COT

COT: COUNT OFF, NAMORAMA, ANNOUCEMENTS, PLEDGE OF ALLEGIANCE, BALL OF MAN.

DEVO: COUSIN

MOLESKINS: MAJOR T-CLAPS FOR ALL WHO CAME AND GOT THEIR ASSES KICKED AT 0500!  SPECIAL THANKS TO CANNOLI, COUSIN, AND TOO MUCH – FACES I HAVE NOT SEEN IN A WHILE.  HATS OFF TO PRETZEL FOR BEING A GREAT BATTLE BUDDY THIS MORNING.  AND DOUBLE MAJOR T CLAPS TO RAM ROD WHO CONTINUES TO DO THE WORK!  HE IS PUSHING HARD AND NEVER QUITTING!  WELL DONE MEN!

7s and 11s on 7/11 to Celebrate 7-11

  • When: 20170711
  • QIC: Hot Spot
  • The PAX: Peg, Goose, Fanny Pack, Matlock, Inboard, Osk Kosh, KY, Flo, Floppy, FNA, Al Bundy, Hot Spot


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CONDITIONS: 80 AND RIDICULOUSLY HUMID

COUNT: 12 PAX

THE THANG:

WARM UP AT COP: 20 SSH IC

PAIR INTO BATTLE BUDDIES AND FORM UP AT BASE OF HILL BY PARKING LOT.

ROUND 1: 7s WITH BURPEES AND BURPEERS – RUN TO PULL UP PIT

ROUND 2: EACH MAN GRABS A BLOCK AT STORAGE AND FORMS BACK UP FOR 11s.  BLOCK PRESSES AND BLOCK CURLS – CARRY BLOCK FROM STATION TO STATION.

ROUND 3: 7s WITH BURPEES AND PULLUPS

ROUND 4: 11s WITH DEEP AIR SQUATS AND CALF RAISES WITH BLOCKS.

STORE BLOCK AND MOSY BACK TO COP.

10 DON QUIXOTE AND 10 THROUGH THE TUNNEL IC

COT: COUNT, NAMORAMA, ANNOUCEMENTS, PLEDGE OF ALLEGIANCE, AND BALL OF MAN.

Seven for Seven Mary Three

  • When: 20170627
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Peaches, Ramrod, OshKosh, KY, Al Bundy


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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: 84 degrees and humid

FNGs: 0

COP:  25 SSH IC, 20 THROUGH THE TUNNEL IC, 20 BIG ARM CIRCLES IC

The Thang:

Mosy to cage: One block and two bricks per pax and mosy to horseshoe pits.

7 Mary 3:

Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 25 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.

Round two – 7 squats with block, 7 calf raises with block, 7 lunges on each leg with block, 20 flutter kicks with block aboue chest, run lap around pits with bricks. R and R 3X total

Round three – 7 block curls, 7 block overhead press, 7 kettle bells with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.

Gather gear and shoulder. Forced march around AO and return to cage to drop gear. Mosy back to COT.

Mary: No time for Mary

Numberama: 7

Namerama: Al Bundy, Fanny Pack, Hot Spot, KY, Osh Kosh, Peaches, Ramrod

Pledge and COT

Announcements:

Devo: Book of Ruth: self sacrifice to serve God’s purpose in our lives.

Moleskin:  

When the TOTS is actually a log

  • When: 20170620
  • QIC: Stalker
  • The PAX: Old Flame (respect), Hot Spot (respect), Cannoli, High Stick, City Slicker, KY, FNA, Wambach, 50/50, Matlock, OshKosh, Sprinkles, Flo, Shortcake, BTB (respect)


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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: warm and humid

FNGs: Ramrod, aka Steven English

COP:  arm circles, outcast merkins x10, flutter kicks x20

The Thang: Grab a battle buddy. Man #1 grab a log, man #2 grab a block and line-up on opposite ends of the AO for some 7’s. Man #1 will do 6 squats with the log, then bear crawl while rolling the log to the middle of the AO . Man #2 will do 6 COTS (curls, OHP, tri extensions), then do burpee broad jumps to the middle of the AO. Meeting at the middle, man #1 will continue across the AO doing burpee broad jumps, while man#2 continues across the AO rolling the log. On opposite ends, do 1 squat/COT. Continue switching ends, reducing and adding 1 rep each time.

Once the six is in, form-up on the road for a parade of blocks and logs around the block. At corner #1, do 20 merkins, then man #1 sprints to the next corner, while man #2 carries both the log and the block. Once at the next corner, man #1 can return to help his battle buddy carry the coupons. At corner #2, do 15 merkins. At corner #3, do 10 merkins.

Stow coupons.

Mary: No time for Mary

Numberama: 16

Namerama: Old Flame, Hot Spot, Cannoli, High Stick, City Slicker, KY, FNA, Wambach, 50/50, Matlock, OshKosh, Sprinkles, Flo, Shortcake, BTB, Stalker

Pledge and COT

Announcements:

Devo: “An organization moves at the speed of trust.” To be effective, bosses and subordinates need to be able to trust each other. Bosses need to know that assigned tasks are completed by those reporting to them. Employees need to trust that the boss has their best interest and the company’s interest/mission in mind when assigning tasks. As a boss, your first concern is the well-being of your reports.

Moleskin:   Welcome FNG Ramrod, aka Steven English. Ramrod is a 20yr veteran of the Highway Patrol, married, no kids. Ramrod rocked a tough workout as his first post. FNA was unusually quiet this morning. Given the choice between talking and oxygen, he chose oxygen, but he rocked the workout to the finish. Congrats to City Slicker on receiving the F3 rock from High Stick and being recognized for his achievements and growing involvement in F3 leadership. City Slicker has his VQ at Accelerator this evening. It was good to see our Nantan doing work this morning and leading from the front. Revenge will be his come Saturday at The Hurricane. Good push by all.