Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Hot and Wet – With a Bunch of Dudes – did I really say that?

  • When: 20200528
  • QIC: Hot Spot
  • The PAX: Middle School, Milton, Peg, Splinter, Floppy, Probie, Peaches, Cannoli, Schrute, Smokey, Inferno, Space Cowboy, Hospice, Goose, Hot Spot


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Conditions: 75 degrees – 100% humidity

Count: 15 Pax

The Thang:

Warm up at C.O.P. – 15 Don Quixote IC, 10 B.A.C. forward IC, 10 B.A.C. rearward IC, 10burpees on Q

Mosy to storage and each pax issued a CMU

Mosy to Faultline area for 5-4-3-2-1-Go

50 lbc

40 leg reps – 20 block squats/20 block calf raises

30 SSH IC

20 merkins

10 block curls

Fun run around outer two tennis courts – return to base

Rinse and repeat – AMRAP until time expires, return CMU and jail break to C.O.P.

C.O.P. – count off, namorama, Pledge of Allegiance, B.O.M.

Devotion: Hot Spot – John 15:13 – Greater love has no one than this: to lay down one’s life for one’s friends.

Moleskin: – Welcome back Inferno to the gloom – great push today brother! Middle School continues to get after it – good to see you back brother – still waiting on the mouth of the south to get cranking again!  Please keep Defib in your prayers – he stated he is separated now and it is going to be a struggle.

 

Seismic Backblast – 12 May 2020

  • When: 20200512
  • QIC: Mary
  • The PAX: Goose, Milton, Three's company, Microwave, Smoky, Caterpillar, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles


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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: 49 degrees

FNGs: none

COP: 20 ssh IC, 20 ttt IC

The Thang:

Mosey to garage
Run ramp to top
25 merkins
Run stairs to bottom
25 merkins
Repeat as many times as possible in 15 mins

Mosey back to flag

Mary: Flutter Kicks IC, Dolly OC, Burt Reynolds IC, American Hammer IC, 10 Train Burpees OYO, Iron Crosses OQ, Dying Cockroach IC, Peter Parker IC, WWI situps IC, LBCs IC

Numberama: 22

Namerama: Goose, Milton, Three’s company, Microwave, Smoky, Caterpiller, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles

Pledge and COT

Announcements: none

Devo: John 3:30 – He shall become greater and I shall become less. There’s a brand from Hawaii I love HE>i. It stands for He is greater than I. While confusing to look at initially, it’s a great way to remember to put the Lord first and make Him of utmost importance rather than selfishly placing myself first.

Moleskin:   PSA, practice safe weapons handling discipline. Always treat a weapon as if it’s loaded, never muzzle flash or point as someone you don’t intend to shoot, practice good trigger discipline, and only place your finger on the trigger when ready to shoot. Familiarize yourself with weapons under safe conditions.

Tectonic Backblast, May 13 Edition

  • When: 20200513
  • QIC: Pretzel
  • The PAX: Peg, Major Dad, Microwave, Schrute, Beaver, Placebo, Woody, AC/DC, Cold Cut, Pretzel


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I like a catchy title but I was coming up with nothing today, so there you go. Ten men gathered under the clear skies of The Ponds for 45 minutes of fun around the flag and the triangle. A good time was had by all.

Conditions: 50s, clear. Really nice.

COP

SSH x2 IC

TTT x 10 IC

Imperial Walker x 10 IC

LBACs fwd and back while the Q explains the workout of the day.

The Thang

Super 15: merkins and LBCs.

Mosey to the triangle for a deconstructed Cannoli Flame. Start at the first corner with 10 burpees. Run to the next corner for 20 LBCs. Run to the next corner for 30 merkins. Run to the next corner for 40 squats. Run to the next corner for 50 flutter kicks. Run to the next corner for 40 squats. Etc., until Q calls time.

Return to the flag for some PAX choice exercises to close out the morning.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man

Devo: Perspective.

Floppy’s weinke….it’s magically delicious

  • When: 20200317
  • QIC: Floppy
  • The PAX: Peg (Respect), Cannoli, Dockers, Splinter, Space Cowboy, Schrute, Fanny Pack, Muscadine, Milton, Smokey, High Stick, Goose (Respect), Hospice (Respect),


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Warm-up: 

Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)

 

The Thang:

  • In the garage start the bottom level.
  • There are leprechauns throughout the garage. Chase them all down. You can choose to stop and catch one, but you have to do the first exercise on the back of the paper, OR you can pass it and go find another leprechaun. Each leprechaun has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to a Leprechaun you can do the 2nd exercise and so on.
  • Leprechaun activities included: 
    • Leprechaun 1
      • 25 merkins
      • 10 burpees
      • Take the stairs to the top level
    • Leprechaun 2
      • 20 calf raises on the stairs
      • 30 LBCs single count
      • 25 monkey humpers in cadence
    • Leprechaun 3
      • Bear crawl to the next ramp
      • 15 American Hammer in cadence 
      • 10 flutter kicks in cadence
    • Leprechaun 4
      • Run back down to the last leprechaun
      • 50 Side straddle hops (single count)
      • Run past the next two leprechauns
    • Leprechaun 5
      • Go back down to Short Central (via the ramps) and do 30 toe touches on the sidewalk (single count). You can take the stairs back to any level.
      • 25 squats
      • Broad jump to the next leprechaun
    • Leprechaun 6
      • run back to the first leprechaun using the ramps
      • 15 Carolina dry docks
      • Crab walk the next 2 ramps (run in between)
    • Leprechaun 7
      • 15 mountain climbers (in cadence)
      • 50 overhead claps (single count)
      • Go back 
    • Leprechaun 8
      • Take the stairs on the way down then come back here by coming up the other set of stairs
      • Jail break to the bottom using the ramps
      • Take the stairs to Short Central and do 20 derkins. Take the ramp to any level and continue chasing leprechauns.
  • Collect all leprechauns and hold plank until all are retrieved. 
  • 1 Burpee for each missing paper
  • Mosey back to the AO stopping along the way for squats and calf raises
  • Back at the AO hold plank until the 6 gets in

 

Devo: 

Many churches are moving to online because of the virus. Remember, church isn’t a one time a week event, it’s a gathering of believers for worship. However, you do it, just do it.

Also, if everyone in your house is stuck inside, take a chance to spend some time with them. How often do you get to have lunch  together? This is your chance to take time and make memories.

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and not doing partner work. Well those were all of the things YHC planned on doing. If we can’t come up with other workout ideas, then the virus wins. Luckily, it’s St. Patty’s Day and YHC loves a themed weinke. Today was a chance for the Pax to choose their own destiny when hunting down the leprechauns. Sometimes, they’d get away, and other times they’d fight back. A hefty amount of cardio, and how ‘bout them monkey humpers?

 

Keanon Lowe – The March Running of The Hero

  • When: 20200310
  • QIC: Milton
  • The PAX: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute


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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: 55

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC Forward – 10 – IC

LBAC Backward – 10 IC

T CLap – 10 – IC 

Moroccan Night Club – 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 Keanon Lowe. Keanon is a former college and NFL wide receiver who coaches at Parkrose High School in Oregon. On May 17, 2019, a student brought a gun to school. Keanon disarmed the student and then hugged him. He told him he cared for him, and that he cared for him. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 10

Namerama: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute, Milton

Announcements: Peyton’s Wild and Wacky. P-200.

COT

Devo:  Should compassion and empathy. You don’t always know what people are going through. 

Moleskin: 

Fake News

  • When: 20200309
  • QIC: Flo
  • The PAX: Sakrete, Grits (R), Mad Dog, Milton, High Stick, The Colonel (R), Peg (R), Schrute, Show Me, Bob the Builder (R), Old Flame (R)


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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:  46 degrees

FNGs:  None

The Thang:  YHC teased the PAX with a preblast touting the new and creative route that would await them at Tremor the following morning. However this was fake news and we did the Presbyterian Lupe instead.

Moleskin:  YHC ran with Milton and Schrute. Show Me and Peg ran by us. Solid work by all involved in getting miles for March Madness.

45 Minutes of Abs

  • When: 20200303
  • QIC: Milton
  • The PAX: Flo, Old Flame, Peg, Microwave, Fanny Pack, Smokey, 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: 60

FNGs: None

COP:

SSH – 20 -IC

TTT – 10 – IC

Don Quixote – 10 – IC

Imperial Walkers – 10 – IC

Hurricane Hoedown – Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat. Work your way down the cadence ladder 7,6,5…

The Thang:

Parking garage Ab Dora:

100 – Iron Cross

200 – WWI Sit-ups

300 -Flutter Kicks

400 – American hammer

500 – LBC

Partner takes the stairs to the top    of the garage, and back down.

Mary: No time

Numberama: 8

Namerama: Flo, Old Flame, Peg, Microwave, Fanny Pack, Smokey, Space Cowboy, Milton

Pledge and COT

Announcements: P-200, Peyton’s Wild and Wacky

Devo: When you take your troubles to God, leave them there. Don’t pick them up,  and take them back with you.

Moleskin: Old Flame will be relaxing at Peyton’s Wild and Wacky this year. Only running 5 rounds in full firefighter gear.

Showgirls for Floppy’s Birthday

  • When: 20200225
  • QIC: Floppy
  • The PAX: Greenbags, Peg (Respsect), Smokey, Milton, Fanny Pack, Flo, High Stick


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Weather: Raining and high 50s

FNGs: Too scared

Warm-up:

  • Mosey to some shelter so we don’t melt
  • Random numbers of TTT, Imperial Walkers, and SSH
  • Mosey down the road until there was a big puddle to run through
  • Random numbers of Don Quixote
  • Mosey around the block (AKA the gameboard)

The Thang:

  • Split into two teams and head to the block pile
  • One team get 2 bricks each. The other team get 1 block each.
  • Mosey to the start of the “game board” and drop off coupons
  • A bag of large dice magically appeared! Oh man, each team gets their own pair!
  • Take advantage of the spray painted numbers and lines on the road from the Summerville Christmas Parade
  • Each team rolls their dice and advanced the number of spaces as the number on die. Roll the other die that has various exercises written on it that include:
    • Die 1 – Abs
      • burpees
      • LBCs
      • Peter Parkers
      • Flutter Kicks
      • American Hammer
      • Pax Choice
    • Die 2 – Legs
      • Monkey Humpers
      • Calf Raises
      • Jump Squats
      • Squats
      • Lunges
      • Pax Choice
  • The number of reps was determined by adding the numbers on the space that you landed on and doubling it. For example, if you landed on a space that had 204 written on it then it’s 2+0+4 = 6 then multiply by 2, so 12 reps.
  • When one team reached the end of the street we switched dice to vary the exercises.
  • The first team to make it back to start got to choose whether to take the new brick dice or the block dice. We chose bricks, leaving the blocks for the other team.
    • Repeat using the bricks or blocks for the next round of exercises (they were all arm and upper body exercises)
  • Due to time we made it about half way down the street and had to stow the coupons.
  • Mosey back to the flag
  • With a few minutes left it pays to be a winner with a Floppy Favorite, Showgirls! The winning team held people’s chair while the losers did 39 tricep dips off their legs. Did YHC mention it was his 39th birthday? It is (or was depending on when you’re reading this)

Moleskin:

  • The rain added a layer of suck. YHC being rusty from not Qing in so long added a layer of confusion suck. The competition and unknown variety of exercises added a layer of fun suck. Examples included a set of 32 jump squats followed by 30 monkey humpers followed by 24 jump squats. Oh Lawd! Also, the 18 burpees sucked too. There’s some tweaking to do but overall it’s was a pleasantly sucky experience.

Devo:

No matter your political views, the next 4 years will be interesting, but either way God knows and has a purpose. Trust Him.

Who EH’d You? – The February Running of The Hero

  • When: 20200218
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Three's Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder


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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: 65

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Merkins – 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 F3 brother that EH’d you. They may not have known why you needed F3, but they knew you did. You keep coming back because you know you need it. Think of someone in your life that needs F3, and put the EH on them. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama:Microwave, Smokey, Space Cowboy, Splinter, Three’s Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder, Milton

Announcements: 

COT

Devo:  

Moleskin: 

A Super time at Seismic

  • When: 20191205
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Dockers, Microwave, Peg, Floppy, Pretzel


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With lots of time devoted to various races over the past few months, YHC has let a lot of his upper body training suffer. It was possibly a poor decision to try and make it all up in one 45-minute workout, but we did it anyway. In the words of Guy “Flo” LaCoss, “What a grind.”

Some of Pretzel’s ideas are better than others. None are great.

Conditions: Crisp. Clear. Nice.

 

COP

SSH x2 IC

Mtn Climber x 10 IC

TTT x 10 IC

Some other not-warmup exercises, because there is no warmup at an F3 workout

 

The Thang

Super 21: Merkins and LBCs. Start with 1 and 1, then 2 and 2, 3 and 3, all the way up to 21 and 21. The total works out to be 231 of each. When you get to 15 and 15, you’re a little more than halfway there. Always a crowd pleaser.

Mosey to the Doty grass area where cones were laid out for some partner 11s: Iron Crosses and Iron Crosses. Partner 1 wheelbarrows Partner 2 from one cone to the other, stopping at the halfway point for 10 decline merkins. Partner 2 executes 10 Iron Crosses at the far cone. Flapjack and wheelbarrow/decline merkin back, Partner 2 executes 1 Iron Cross.

 

Count-a-rama / Name-a-rama / Pledge / COT / BOM