Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

This Looked Better On Paper

  • When: 20190730
  • QIC: Milton
  • The PAX: Cannoli, Freeloader, Green Bags, Catepillar, Bee Wax, Hospice, Grits, Peg, Grasshopper, Space Cowboy, Fanny Pack, Smokey, Probie


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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:

Slaughter Starter: 20 Burpees OYO

The Thang:

DORA: 100 Burpees, 200 Merkins, 300 Squats. Partner Cusacks a block to the end of the parking lot and back.

Horseshoe pit: 5 squats – 5 step ups (each leg), 10 squats – 5 step ups (each leg), 15 squats – 5 step ups (each leg), 20 squats – 5 step ups (each leg), 25 squats – 5 step ups (each leg)

Mary:

WWI Sit-ups: 20 OQ

Numberama: 14

Namerama: Cannoli, Freeloader, Green Bags, Catepillar, Bee Wax, Hospice, Grits, Peg, Grasshopper, Space Cowboy, Fanny Pack, Smokey, Probie

Pledge and COT

Announcements: None

Devo: Don’t just pray for blessings for you and your family. Pray that those blessings would be an example for others to see. Pray that your light shines into someone else’s darkness.

Moleskin: Everyone loves burpees!

Not the Q you wanted, but the Q you got

  • When: 20190725
  • QIC: Milton
  • The PAX: Grits, Space Cowboy, Fanny Pack, Bee Wax, Middle School, Probie, Cannoli, 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: 75 degrees

FNGs: None

COP:

SSH: 25 -IC

TTT: 15 – IC

Imperial Walkers: 15 – IC

The Thang:

5,4,3,2,1… GO!

50 LBCS, 40 Squats, 30 Flutter Kicks (2 Count), 20 Merkins, 10 Burpees, Lap around the armory

AMRAP for 35 minutes

Mary:

American Hammer: 25 – IC

Numberama: 9

Namerama: Grits, Space Cowboy, Fanny Pack, Bee Wax, Middle School, Probie, Cannoli, Hospice, Milton

Pledge and COT

Announcements: None

Devo: Pslam 55:22 – Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.

Moleskin:   Middle School has a Dr’s appointment. Hospice has a Dr’s appointment. Middle School has a Dr’s appointment. Space Cowboy was on the news with his shirt off. Also, Middle School has a Dr’s appointment.

Stranger Things

  • When: 20190716
  • QIC: Milton
  • The PAX: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie


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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 200% humidity

FNGs: None

COP:

Side Straddle Hopper’s: 25 – IC

Jane Fonda’s  – 15 – IC

Terrible Mr. T’s – 15 – IC

The Thang:

Mosey to Goose Hill

Elevens: Squats at the bottom, burpees at the top

Mary:

No time

Numberama: 15

Namerama: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie, Milton

Pledge and COT

Announcements:

July Q sheet is empty

Devo: Be a thermostat not a thermometer. Your attitude and actions have an impact on everyone around you. Make it a positive impact.

Moleskin:   replace with moleskin

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. 

Flo’s Last Gift

  • When: 20190604
  • QIC: Milton
  • The PAX: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, 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: 75 and Humid

FNGs: Auger

COP: 

SSH x 20 IC, LBAC x 10 IC (forward and backwards), High Knees x 10 IC, Terrible T’s x 10 IC

The Thang: I felt the best way to honor our previous AO Q was to recycle one of his previous Qs while wearing a tank top and bandanna. I though it was appropriate that Flo had titled the workout “One Last Gift”.

Indian Run to finish loosening up

ALARM:  A-L-A-R-M (these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples

ALARM 1 = Carolina Dry Dock, Lunge, LBC, Run, Merkin

ALARM 2 = Curls for the Girls, Prayer Squat, Peter Parkers, Run, Makhtar N’Diayes

ALARM 3 = Dips on the Block, Jump Squat, Mountain Climbers, Run, Monkey-Humpers

ALARM 4 = Over Head Press, Calf Raises with the Block, WWII Sit-ups, Run, Block Merkins

Return blocks

Mary:

Indian sit-ups x 20, Freddie Mercury x 10 IC, Flutter Kicks x 10 IC, Pickle Pounders x 10 IC, American Hammer X 15 IC

Numberama: 23

Namerama: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker, Milton

Pledge and COT

Announcements: Beast Week, Father’s Day Convergence, Run The Runway

Devo: We all feel restless sometimes due to the activities we choose to let dominate our lives. Take time to rest, recharge, and enjoy your blessings.

Moleskin: Muscadine’s bowel movements are harder than his commitment.

A Return to the Circle Pain

  • When: 20190530
  • QIC: Flo
  • The PAX: Pretzel, Old Flame (R), Freeloader, Milton, Probie, Smokey, Hospice (R), Snap On, Joe, Bee Wax, Fanny Pack, Schrute, Space Cowboy, Bob the Builder (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:  77 Degrees

FNGs: 

COP:  Slaughter Starter (20 Burpees)

The Thang: 

Mosey to the block pile and each PAX get a block. Mosey back to the flag and circle up.

Curls for the girls x 20, Toe Taps x 20 IC, Squats x 20, Flutter Kicks x 15 IC

            Run the small loop around the tennis court.

Tricep Extensions x 15, SSH x 20 IC, Step Back Lunge x 20, Iron Crosses x 15

            Jailbreak to the far sidewalk and back.

Block Pull Merkins x 10, SSH x 20 IC, Calf Raises x 20 IC, Dammits x 10,

            Run the small loop.

Overhead Press x 20, Terrible T’s x 10 IC, Hydraulic Squats w/block x 10 IC, American Hammer w/the block x 10 IC

            Jailbreak to the far sidewalk and back.

Return the blocks and mosey back to the flag

Chest Press / Six Inches combo

Circle up. Each man calls out an exercise for the PAX to complete while he Bear Crawls around the circle.

Guest Q appearance from our prior AO Q Probie to lead us in five perfect Boby Builders

Mary:  Big Boy Sit-Ups, Indian Sit-Ups, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: 

Psalm 50:9-15

When we recognize that everything is God’s (our money, resources, time and talents) it puts things in the right perspective. We are all stewards of what we are given. Will we be the faithful steward, managing what has been entrusted to us? Or will we hoard our gifts and claim them for ourselves?

F3 is another gift that has been entrusted to us. How will we manage it going forward? Each time we come out we have an obligation to uphold the standard and make F3 something we share with those around us.

Moleskin: It has been a privilege to lead this AO the past two years. I’m excited to see Milton maintain the standard and take the AO to new heights. He is a Seismic faithful who embraces the F3 mission. Congrats Milton! Thanks to Probie for being willing to jump in for some old school Q action. Lesson learned today:  Laying down head to toe and completing Bert Reynolds can make some folks uncomfortable.

Three Little Pigs Invade Seismic

  • When: 20190528
  • QIC: High Stick
  • The PAX: Probie, Smokey, Milton, Snap On, Bee Wax, Pretzel, Fanny Pack, Grasshopper, Schrute, Grits (R), Bob the Builder (R), Flo, Space Cowboy, Joe


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Warm-up

LBAC Forward and Back 12 IC

TTT 12 IC

Don Quixote 12 IC

 

Thang

Partner Up and mosey to block pile to get one block per pair.  Mosey to tennis court nearest the Cannoli/Good Times Restrooms for the first of three speed Doras.

Court 1 – 100 Overhead Press/100 WWI Situps/100 Curls for Girls; Partnerer runs length of court and back while other partner performs exercise

Mosey to tennis court nearest the Senior Center parking lot.

Court 2 – 100 Damn Its/100 Tricep Extensions/100 LBC; Partner runs to opposite fence and back while other partner performs exercise

Mosey to across pavilion to third tennis court.

Court 3 – 100 Flutter Kicks (4 ct)/100 Curl to Overhead Press/100 Heal Touches (4 ct); Patrner runs opposite fence and back while other partner performs exercise

Stow blocks and return to flag

Mary

Panther Should Touch 10 IC

American Hammer 10 IC

PAX Choice (Pretzel) – Pickle Pounder 10 IC

PAX Choice (Probie) – Terrible Ts 10 IC

Numberama, Namearama, Announcements, Prayer

Devo

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, and comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.” Teddy Roosevelt

Hot Beast-on-Beast action

  • When: 20190523
  • QIC: Pretzel
  • The PAX: Space Cowboy, Grasshopper, Fanny Pack, BeeWax, Milton, HO-Spice, Old Flame, Probie, Freeloader, Smokey, Mary, Matlock, Peg, Pretzel


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15 dudes chose the harder thing, taking to the mean streets of downtown Summerville for some hot Beast-on-Beast action, brought to us all by the letter B.

“And if the sun comes up tomorrow…..”

Conditions: Humid. Summer is upon us.

The Thang

Leave the AO immediately following the disclaimer and head to the parking garage (The Concrete Beast). Take the steps to the top, where Pretzel’s special block (also known as the Beast) was waiting. Pair off with a Buddy. Buddy 1 heads to the bottom via the stairs, then begins running back up by circling the levels of the garage. Buddy 2 begins to descend the garage either by Bear Crawl, Broad Jump, or Blue Crab Walk (I needed a B). Once the Buddies meet, do 10 merkins together, then switch roles so that the runner going up is now doing the Bear Crawl/Broad Jump/Blue Crab Walk going down, and vice versa. Once the runner reaches the very top, stop and do 10 Overhead Press with the Beast before heading back down the stairs to begin running from the bottom again. Repeato until Q calls time.

On the return, we got stopped by – as David Allan Coe might have described it – a danged ol’ train. A danged ol’ LONG train. So we did Flutter Kicks, LBCs and Burpees while we waited. As a result we were two minutes late getting back to the AO, a fact that Probie did not let escape YHC’s attention.

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

Devo: We all go through ups and downs. We all have times where it feels like our walls are falling in around us. That’s not the time to withdraw into our shells. Don’t fall away from the group in those times. From personal experience, in my toughest days at work a couple of years ago, F3 was one of the few islands of peace and sanity I had. The third F, Faith, isn’t about Christian faith or even religious faith. It’s about faith in the fact that you’re part of something bigger than you, and that no man survives on his own island.

The Older I Get… The Better I Was

  • When: 20190516
  • QIC: Milton
  • The PAX: Smokey, Peg, Gypsy, Space Cowboy, Flo, Schrute, Grits, Mary, Probie, Cannoli, Green Bags, Good Times, 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: 60 and clear

FNGs: None

COP:

SSH: 35 IC

Little Baby Arm Circles (Forward): 15 IC

Little Baby Arm Circles (Backward): 15 IC

Overhead T Claps: 12 IC

Imperial Walkers: 15 IC

Don Quixotes: 15 IC

Burpees: 5 OYO

 

The Thang:

Indian run to Jingles Hill

35 Merkins, run to the top, 42 Calf Raises, run to the bottom

42 Merkins, run to the top, 35 Calf Raises, run to the bottom

35 Squats, run to the top, 42 LBCs, run to the bottom

42 Squats, run to the top, 35 LBCs, run to the bottom

Indian run back to the AO

 

Grab 2 Bricks

Overhead Press – 35 OQ

Curls For My Wife – 42 OQ

Overhead Press – 42 OQ

Curls For My Wife – 35 OQ

Triceps Extensions – 35 OQ

Squats – 42 OQ

Triceps Extensions -42 OQ

Squats – 35 OQ

Stow Bricks

 

Mary:

WWI Sit-ups: 35 OQ

Low Plank: 42 Seconds

American Hammer: 35 IC

 

Numberama: 14

Namerama: Smokey, Peg, Gypsy, Space Cowboy, Flo, Schrute, Grits, Mary, Probie, Cannoli, Green Bags, Good Times, Hospice

Pledge and COT

Announcements: Father’s day convergence, and fund raiser June 15th.

Devo: Proverbs 22:6 – “Start children off on the way they should go, and even when they are old they will not turn from it.” Telling your kids how to do things the right way is not nearly as important as being an example of how to do things the right way. They are always watching and listening.

Moleskin:  Probie and Cannoli are very passionate about upholding the standards of F3, especially the one about workouts ending on time.

I hate you, you MFer

  • When: 20190514
  • QIC: Sakrete
  • The PAX: Cannoli, Smokey, Milton, Mary, Pretzel, Old Flame (R), Bertuzzi, Fanny Pack, Flo, Space Cowboy, Grits (R), Hospice (R), High Stick, Probie,


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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: Around 60 and clear.  Nice cool feel in the air

FNGs:  None Today

COP:  Leave amrs up until told to drop them.  15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 Moraccan night clubs all IC;  15 TTT IC; 15 Hillbillies IC

The Thang:

Line up single file behind YHC.  Follow sidewalk all the way around the park to the block shed.  Get one block each.  Gather back near entrance to senior center.

Round 1:  20 Over head Press on Q, 20 curls for the girls on Q, 20 tricep extension on Q, and 20 chest presses on Q.  10 Over head on Q, 10 curls for the girls on Q, 10 tricep extension on Q, 10 chest presses on Q.  Jail break to 1st island in parking lot and back.

Round 2: 20 Over head Press on Q, 20 curls for the girls on Q, 20 tricep extension on Q, and 20 chest presses on Q.  10 Over head on Q, 10 curls for the girls on Q, 10 tricep extension on Q, 10 chest presses on Q.  Staying Alives to 1st island and back and end of parking lot and back

Round 3: 20 Over head Press on Q, 20 curls for the girls on Q, 20 tricep extension on Q, and 20 chest presses on Q.  10 Over head on Q, 10 curls for the girls on Q, 10 tricep extension on Q, 10 chest presses on Q.  Staying Alives to 1st island and back, end of parking lot and back, and around to island on opposite side of parking lot and back.

Round 4:  20 Over head Press on Q, 20 curls for the girls on Q, 20 tricep extension on Q, and 20 chest presses on Q.  10 Over head on Q, 10 curls for the girls on Q, 10 tricep extension on Q, 10 chest presses on Q.  Staying Alives to beginning of parking lot on opposite side of the parking lot and back, island on opposite side of parking lot and back, end of parking lot and back and to island and back.

Stow Blocks.

Line up single fine behind YHC and head back to horseshoe pits the long way around park.

Mary: Thunderstruck plank merkins.  Hold plank until they say Thunder in the song and execute a merkin.  If plank is broken run lap around one of the horse shoe pits.

Numberama: 15

Namerama: Cannoli, Smokey, Milton, Mary, Pretzel, Old Flame (R), Bertuzzi, Fanny Pack, Flo, Space Cowboy, Grits (R), Hospice (R), High Stick, Probie, Sakrete

Pledge and COT

Announcements: Father’s Day Convergence June 15th at Doty Park then fundraising opportunity at Shortcakes farm that afternoon.  4th of July Convergence at The Ditch starting @ 0600.  Memorial Day Convergence on beach @ Sullivan’s with F3 Charleston.

Devo: 

A Good Man

Joseph, her fiance, was a good man and did not want to disgrace her publicly, so he decided to break the engagement quietly. (NLT) ( Matthew 1:19 )

 

Mary became pregnant with Jesus after she was engaged to Joseph.  Imagine how Joseph must have felt when he learned his fiancee was pregnant, not knowing who the father was.  Anger, bitterness, and betrayal had to have been stirring in his heart.  He was justified to publicly stone her for her actions.  Yet, being the man he was, he chose to quietly walk away.  Fortunately, an angel stepped in and set him straight about the Father.  When you feel anger, bitterness, betrayal and have every right to retaliate, how can you extend grace and mercy to your circumstances?

Moleskin:  YHC doesn’t get the opportunity to Q at the TOTS very often.  The PAX is always very welcoming.  However, the boys over at Sugar Mountain’s Q over at Bedrock must have really missed me.  I was the topic of a few of the PAX conversations.  It’s always nice to hear that folks are talking about you and value you friendship so much they speak of you when you aren’t around.  I missed you boys too  and I’ll be back.  Cannoli and Probie informed me there was a shorter route to get to the block pile from the flag but I was unable to find it.  When bringing out the Thunderstruck for Mary as opposed to the at beginning High Stick informed me he hated me and called me a MFer.  I used to take offense to that term until about 3.5 years ago.  (I have a 3 year old at home for those that don’t know).  I hope City Slicker, Flanders and Chum enjoyed their conversation about me.  I’ll be back on Thursday to defend myself.