Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Accelerator tries the Iron Pax

  • When: 20190919
  • QIC: Cheetah
  • The PAX: Motherboard, Placebo, Masterload, Wingnut, Creeper, Spaceballs, Hotwire, Happy Feet, Zamboni


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Intro: YHC did Iron Pax Challenge week 2 was dying doing it. Due to time constraints YHC shortened the run to just around the track.

Weather hot

FNGs none

COP:

TTT x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

THANG: Iron Pax Challenge sorta

10 Manmakers

20 OHP

30 Kettlebell Swings

40 Goblet Squats

50 Merkins

One Lap around track.

Continue till 10 minutes before time (back was starting to hurt and could barely do squats or Kettlebell Swings, can’t do it don’t do Q it)

WW1 Situps

Iron Crosses

Box Cutters

American Hammers

Flutterkicks

Pickle Pounders

Numbers varied, kinda last second thing

Stow blocks

 

Namerama: Cheetah, Motherboard, Placebo, Hotwire, Masterload, Creeper, Zamboni, Wingnut, Spaceballs, Happy Feet

Pledge Prayer Announcement

Moleskin: This was just as sucky as the first time.

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

One Bar Q’s the Creamer

  • When: 20190728
  • QIC: One Bar
  • The PAX: City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles


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Intro: We came, we creamed, we left.

Conditions: 73

FNGs: No FNGs

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:
No warmup.

The Thang:
Run, ruck, biking, drink coffee

Numberama: 5

Namearama:
City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles, One Bar

 

Devon Gales – The July Running of The Hero

  • When: 20190723
  • QIC: Milton
  • The PAX: Peg, Grits, Matlock, Old Flame, Sugar Mountain, High Stick, Placebo, Auger, Space Cowboy, Good Times, Fanny Pack, Hospice


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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 degrees

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 Devon Gales. Devon was a walk-on wide receiver for Southern University. On September 26, 2015 in a game against The University of Georgia he was involved in a collision that left him paralyzed from the neck down. He has never doubted that he will work through his injury, and learn to walk again.  

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Peg, Grits, Matlock, Old Flame, Sugar Mountain, High Stick, Placebo, Auger, Space Cowboy, Good Times, Fanny Pack, Hospice, Milton

Announcements:  Old Flame is back.

Pledge

COT

Moleskin: We may all be local TV news famous.

A load of hot cream

  • When: 20190721
  • QIC: Pretzel
  • The PAX: Cannoli, Bee Wax, Waldo, High Stick, Placebo, Space Cowboy, Permit, Permit's Dog, Picasso, Wee Woo, Mystery Man, Pretzel


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You know it’s hot and humid when even being on the bike, up in a breeze, offers no relief.

0500: Begin running/riding.

05-30-0645: End running/riding, begin coffee and BS session.

Actual footage from Sunday’s Creamer

 

Critters spotted

Alive: 0

Dead: 1 (really dead, no idea what it once was)

Armadillos, Misnomers, and Merlot

  • When: 20190712
  • QIC: Flo
  • The PAX: Tattoo, Woody, Placebo (R), Cold Cut, Grits


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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:  74 degrees

FNGs:  None

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies

The Thang:

5-4-3-2-1 Go!

50 Single-count Flutter Kicks

40 Block Presses

30 Squats with the Block

20 Overhead Presses

10 Curls for the Girls

Run around the farmhouse

Rinse and Repeat for five rounds

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Speaking on a passage from The Pilgrim’s Progress Part II, YHC shared one of his favorite stories. As the main character is on her journey to the Celestial City, a guide shows her a room where there is a man who is ever looking down as he rakes stones, twigs, and dirt. He never looks up to see the crown just above him. The lesson in this part of the allegory is that we are so easily satisfied with the things of this world, which are temporal, instead of pursuing the eternal things that God has in store for us. YHC challenged the PAX to pursue the eternal.

Moleskin: Two armadillos were not shy as they wandered around the farmhouse all morning crossing our paths more than once. YHC may have called John Bunyan, author of The Pilgrim’s Progress, Paul Bunyan at the beginning of the devo. Tattoo was kind enough to give YHC another Merlot notch on his F3 belt.

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,


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Intro: Today was the 4th of July Convergence hosted by the men of The Ditch.  Lots of preparation was put into this to make it a success.  4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, humid, no precipitation

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

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:
TTT x15 IC

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups.  Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel.  After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1).  Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang: 
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time.  Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout.  For example: the PAX is in a circle and everyone starts in the high plank/merkan position.  Whenever the first person says 1, that person goes down and holds his low plank/low merkan position.  The person to his right says 2, that person goes down and holds his low plank/low merkan position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.  Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4:  Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary: 
no time

Numberama: 
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military.  Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome.  Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb.  Thank you to everyone that helped clean up afterwards.  The Silencer was awarded back to the Ditch after a comical debate among the PAX lol.  There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well.  Great job everyone! Happy Independence Day!

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 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 Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

No Costumes Needed

  • When: 20190614
  • QIC: Flo
  • The PAX: Sparky, Sakrete, Dream, Roscoe, Cold Cut, EZ Go, Peg (R), Schrute, Boll Weevil, Placebo (R), Snooky


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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

FNGs:  None

COP:  SSH, Don Quiote, High Knees, LBAC, TTT, Imperial Walkers

The Thang:

YHC took the PAX on a mosey to the neighborhood YMCA and back, stopping for some PT at several points along the way. Exercises while in route included: Diamond Merkins, Squats, Burpees, American Hammer, WW2 Sit-Ups, Calf Raises, Step-Back Lunge, Makhtar N’Diayes, Flutter Kicks

At the picnic area behind the Y we completed Derkins, Patty Cake Merkins, Iron Crosses, Step-Ups, Bench Squats, People’s Chair, BTTW, Reverse Sit-Ups

Mary:  Pickle Pounders – that’s all we had time for

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: Shout out to Sakrete for putting the EH on folks. It was great to see a dozen PAX in the gloom, and no costumes were needed for the trip to the YMCA.

Who really invented “The Creamer”?

  • When: 20190609
  • QIC: City Slicker
  • The PAX: Bueller, High Stick, Muscadine, Floppy, Splinter, Flanders, Schrute, Waldo, Pretzel, Repo, 50/50, Grasshopper, Defib, Space Cowboy, Wreck-it Ralph, Manana, Sugar Mountain, Shortcake, Placebo (R), Professor Klump (R), Peg (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Clear

The Thang:

21 PAX got miles in either running, rucking or biking. One shuffled in for just coffee – great to see you Shorty! Also great to see Floppy back in the gloom!