Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

12 Days of Seismic 2022

  • When: 20221215
  • QIC: Milton
  • The PAX: Kiwi, Microwave, Peg, Space Cowboy, Schrute, Fanny Pack


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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: 50 degrees

FNGs: None

COP:

SSH: 15 (IC)
TTT: 10 (IC)
Imperial Walkers: 10 (IC)

The Thang:

1st Day of Seismic: Low Plank for 60 seconds

2nd Day of Seismic: 2 Burpees, Low Plank for 60 Seconds

3rd Day of Seismic: 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

4th Day of Seismic: 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

5th Day of Seismic: 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

6th Day of Seismic: 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

7th Day of Seismic: 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg),  4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

8th Day of Seismic: 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On  Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC),2 Burpees, Low Plank for 60 Seconds

9th Day of Seismic: 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7  Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

10th Day of Seismic: 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

11th Day of Seismic: 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder  Taps (IC), 2Burpees, Low Plank for 60 Seconds

12th Day of Seismic: 12 Jane Fonda’s (IC), 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder  Taps (IC), 2Burpees, Low Plank for 60 Seconds

Mary:

None

Numberama: 7

Namerama: Kiwi, Microwave, Peg, Space Cowboy, Schrute, Fanny Pack, Milton

Pledge and COT

 

  • When: 20221229
  • QIC: Chowdah


by

8 pack of pax for a Murph

Conditions: cool, and 45

Shortcake Special (Before the BC): uh, Idk?

Ruckers: no

FNGs: no

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:

10ttt, 15 don q, 20 imp walkers, 25 ssh, 30 mountain C’s – all IC

 

The Thang:

Murph-

Mile run, 100-ww1s, 200-merkins, 300-squats

Mile run @ halfway point of exercises

 

 

 

 

6 Minutes of Mary:

Nope, no need

 

Numberama:8

 

Namearama:yes

 

Announcements: anniversary convergence coming up

 

Pledge of Allegiance: aye!

 

BOM: (Prayer)

Led by ….Qic

 

Devo:

Led by ….Qic.  it is so easy to fall off.  You slowly let the good things you were doing in your life slide away.  Get lazy…. don’t, cause it’s a slippery slope – stay hard!  Do something hard every day except maybe vacation.  It doesn’t always have to be physical

 

Moleskin:great butt kicking had by all.  I know pretzel finished…some others got close.  Qic did not, but we all ran the 2 miles and did at least 60-120-180

https://f3summerville.com/2022/12/29/15092/

8th Annual Thanksgiving Day Workout

  • When: 20221124
  • QIC: Hot Spot and Goose
  • The PAX: Peg, Stool, Pretzel, Kiwi, Smokey, Century, Microwave, Mugsy, Radio, Chicken Fry, Three's Company, Wax On, High Tower, Gypsy, Waldo, Amnesia, Mother Board, Ponzi, Here's Johnny, Prayer Request, Goose, Hot Spot


by

Conditions: Mid-sixties and overcast

Count: 22 Pax

The Thang:

Form up at 0700 at the COP

Warm up exercises: Goose 25 SSH IC, 15 Hand release merkins; Hot Spot 10 burpees on Q, 20 Through the Tunnel IC

Count off and split into two sticks.

Goose Group – Sand bag PT upper and lower body mixed with bleacher PT and intermittent loops.

Hot Spot Group – 7 Mary 3

Round 1 – 7 Block curls, 7 Military press, 7 Kettle bells, 25 Flutter kicks IC, run a loop. Rinse and repeat x 3

Round 2 – 7 Incline merkins, 7 Decline merkins, 7 standard merkins, 30 LBC, run a loop. Rinse and repeat x 3

Round 3 – 7 Block squats, 7 skull crushers, 15 American Hammers w/block, run a loop. Rinse and repeat x 3.

Regroup all pax.

Sand bag relay around large loop.

Return to COP for Mary

Goose – WW1 situps on Q x 20, Indian situps on Q x 20

Hot Spot – American Hammers IC x 20, Seals sit ups x 10.

COT: Count, Namorama, Thankfulness circle.

Devo: Hot Spot

Ball of Man: Goose

Social time with coffee and donuts.

 

Bring Sally Up To 11

  • When: 20221122
  • QIC: Milton
  • The PAX: Microwave, Flo, Schrute, Space Cowboy, Pretzel, Peg, Fanny Pack, Kiwi


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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: replace with weather

FNGs: 47 The Grease

COP:  Bring Sally Up Merkin Challenge

The Thang:

11s at Jingles Hill (To celebrate my five year anniversary, we did 11s that don’t add up to 11. 10 at the top, 10 at the bottom. 9 at the top, 9 at the bottom… ect)

Grab a Block:

Curls for my wife: 25 – OQ

Overhead Press: 25 – OQ

Tricep extensions: 25 – OQ

Lawnmower pulls: 25 – OQ (each arm)

Calf raises: 73 – OQ

Mary:

WWII Sit-ups: 25 – OQ

Cross crunch: 25 – OQ (each side)

Flutter kick: 25 – OQ

Numberama: 9

Namerama: Microwave, Flo, Schrute, Space Cowboy, Pretzel, Peg, Fanny Pack, Kiwi, Milton

Pledge and COT

Announcements: None

Devo: Focus on the positives, and be thankful for what you have.

Moleskin: Sally is lazy. 

All Around Workout

  • When: 20220702
  • QIC: Waldo
  • The PAX: Daniel-San, Century, Stool, Peg, Pretzel, Muggsy, Three's Company, Motherboard


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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/muggy, wet on the ground, but luckily didn’t rain during the BC.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO; Raise the Roof OYO

The Thang:
The pax grab 2 blocks each and return to the circle.
-Lawnmower x10 each arm; Curls for the Girls x15; Calf Raises (w/ both blocks) x20; Farmer’s Carry around the circle…all OYO.
-Rinse & Repeat for about 10 minutes or so.
-Leave blocks at the circle, Indian run to the whiffle ball field, but took the long way going by the back scoreboard and using the wood boardwalk to get there.
-At ‘home plate’, do squats x20 & Monkey Humpers x20 (single count); then sprint to first base, side shuffle left to 2nd base, backpedal to 3rd base, side shuffle right to the plate…all OYO
-Rinse & Repeat for about 10 minutes or so.
-At home plate, LBCs x25 IC, tempo LBCs x25 IC, Reverse tempo LBCs x25 IC, flutter kicks x25 IC.
-Slow mosey to the small wall near the baseballs at the front of the park.
-Step ups x20 each leg OYO.
-Indian run back to the blocks, but looped around the parking lot by the fire station side of the park first before heading back.
-Overhead press x10; Bent Over Row x15 (or could substitute overhead tricep extensions); Chest press x20; run to the lightpost on the right and back…all OYO.
-Rinse & Repeat for about 5 minutes.
Stow Blocks

Mary:
Heel taps x25 IC; LBCs x25 IC

Numberama: 5

Namerama: Daniel-San, Century, Stool, Peg, Pretzel, Muggsy, Three’s Company, Motherboard, Waldo

Pledge and COT

Announcements: None

Devo: Try not to let little/insignificant frustrations ruin your day.  Let those things go.

Moleskin: This workout was all over the place, working arms, then legs, then abs, the upper body again…it’s tough to fill an hour, so I just threw a bunch of stuff together.  Was nice to see a good turnout on a Saturday.

Bikini Body

  • When: 20220628
  • QIC: Milton
  • The PAX: Microwave, Flo, Peg, Radio, 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: Hot and moist

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 10 – IC

Imperial Walkers: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

The Thang:

Merkins: 10 – OQ

Block Curls: 20 – OQ

Decline Merkins: 10 – OQ

Block Hammer Curls: 20 – OQ

Inclince Merkins: 10 – OQ

Overhead Tricep Extension: 20 – OQ

Block Press: 20 – OQ

Dips: 10 – OQ

Brick Flys: 20 – OQ

Tricep Kick Backs: 20 – OQ

Rinse and Repeat (3 Rounds Total)

Mary:

Cannonball Sit-Ups: 10 – OQ

Leg Raises: 10 – OQ

Weighted Magoo: 10 – OQ

Weighted American Hammer: 10 – OQ

Weighted T Raise: 20 – OQ

Moutain Climbers: 25 – IC

Rinse and Repeat (2 Rounds Total)

Numberama: 6

Namerama: Microwave, Flo, Peg, Radio, Space Cowboy, Milton

Pledge and COT

Announcements: None

Devo: Exodus 17:11-13. Moses needed Aaron and Hur to help him hold his arms up so the Isrealites would defeat the Amalekites. We need other men in our lives to assist us when we fight our battles.

Moleskin:   replace with moleskin

Pull-ups in the Park

  • When: 20220414
  • QIC: Flo
  • The PAX: Peg, Milton, Fanny Pack, Space Cowboy, Radio, Floppy, Splinter, Goose, Two Pack


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Conditions:  64 degrees

FNGs:  None

COP:  SSH, LBAC, TTT, Overhead Claps, Lateral Claps, Imperial Walkers, Hillbillies, Calf Raises

The Thang:

Line up and Indian Run to Huger Park with stops for PT

PT included 15 Squats, 10 Merkins, 15 LBCs, 1 Burpee (Increased by 1 Burpee until we got to 5)

At the park, the PAX took part in Pull-ups, Crunch Merkins on the swings, Step-Ups, Tricep Dips and two rounds of PT noted above.

Indian Run back to the AO with two stops for PT (decreased # of Burpees by 1 at each stop)

Finish up with completing a final round of PT

Mary:  WWI Sit-Ups, Low Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Referring to the Lord’s Supper, YHC walked through Christ’s sacrifice as a fulfillment to the OT Law and the perfect atonement for our sins.

Moleskin:  It was a good beatdown to work the full the body and get some cardio work. We had a special guest from Apex in NC! Welcome Two Pack (I’m also sure I’m getting that name wrong but that is what it sounded like on my recording).

41 Years In The Making

  • When: 20220113
  • QIC: Milton
  • The PAX: Milton, Flo, Fanny Pack, Peg


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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: 32 degrees

FNGs: None

COP:

SSH: 41 – IC

TTT: 13 – IC

Imperial Walkers: 13 -IC

Don Quixote: 13 -IC

LBAC: Forward: 13- IC

Backward: 13 – IC

Over Head Clap: 13 – IC

Seal Clap: 13 – IC

The Thang:

Catch me if you can: 5 burpees

33 Squats – 18 Merkins – Run in-between – 3 sets

33 curls – 18 overhead press

Mary:

Pick 6 ab exercises

Numberama: 4

Namerama: Milton, Flo, Fanny Pack, Peg

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

The 4 Corners of Doty

  • When: 20211123
  • QIC: Milton
  • The PAX: Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave


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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: 38 the grease

FNGs: None

COP:

SSH – 20 IC

TTT- 10 IC

Don Quixote – 10 IC

Imperial Walker – 10 IC

Hill Billy – 10 IC

Little Baby Arm Circles (Forward) – 10 IC

Little Baby Arm Circles (Backward) – 10 IC

Over Head Clap – 10 IC

Bat Wing – 10 IC

Moroccan Night Club – 10 IC

Terrible Ts – 10 IC

The Thang:

4 Corners: Back pedal the short, run the long.

Corner 1: Merkins, Crucible Merkins, Ranger Merkins – 20 OQ

Corner 2: Flutter Kick, Iron Cross, Stapler – 20 IC or OQ

Corner 3: Squats, Lunges, Gorilla Squats – 20 IC or OQ

Corner 4: Freddy Mercury, Flat Crunch, Cannon Ball sit-up – 20 IC or OQ

Mary:

Williams Bryce: 20 IC

WWI Sit-up: 20 OQ

Toe touch (one leg at a time): 20 OQ

Low plank: 1 minute

Numberama: 9

Namerama: Smokey, Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Bessy Mae – The October Running of the Hero

  • When: 20211021
  • QIC: Milton
  • The PAX: Peg, Kiwi, Schrute, Fanny Pack, Flo


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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: Nice

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker: 10 – IC

Little Baby Arm Circles (Forward): 10 – IC

Little Baby Arm Circles (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 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 Flo’s grandmother, Bessy Mae. 

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: 6

Namerama: Peg, Kiwi, Schrute, Fanny Pack, Flo, Milton

Announcements: 

COT

Devo: 

Moleskin: