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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

3s and 30s at Radioactive Tectonic – May 1st BC

  • When: 20190501
  • QIC: Peaches
  • The PAX: QC - Roscoe - Spooky - Boombox - EZ Go - Placebo - Woody - Cold Cut - Peaches


2019-05-04 by Peaches Leave a Comment

NOTE: YHC began treatment for cancer this week with a schedule of 30 rounds of radiation +3 rounds of chemo; thus the theme for the workout…
It was decided that an extra shot of Q Juice into the chemical mix might be an extra boost… it was!!

The weather was mild and dry with temperatures in the mid 60s

3 warmups – BAC x30, DQ x30, SSH x30

THANG: 3 exercises inside 30 – Began 30 squat-thrusts; paused on the 10th one to do 20 merkins; then continued with another pause at 20 to do 30 mountain climbers; finished to 30 squat-thrusts.
Woody led the PAX around the farmhouse while YHC regained composure.
Performed 3 rounds of Ussein Bolt with a twist: whatever exercise was called by the runner, the remaining PAX had to do 30 reps with runner joining in as he returned. (Note of thanks to Cold Cut who took over the last round with a reverse Bolt when YHC had a surprise chemo merlot)

MARY – 30 Xs & Os, 30 mosquito crunches

Moleskin: A special thank you to Woody and Cold Cut for picking up the Q when YHC fell out due to illness… Everyone worked extra hard and were very supportive during the struggles

Devo – YHC related a story where Picasso’s health situation directly led to a physical that found Peaches’ cancer early. The message is to get your physical and stay healthy before problems develop.

Filed Under: Tectonic Tagged With: Cold Cut, EZ Go, Peaches, Placebo, QC, Roscoe, Spooky, Woody

We’re off to see the Wizard

  • When: 20190206
  • QIC: Cold Cut
  • The PAX: Major Dad, Woody, QC, Ramen, EZ-Go, Boll Weevil


2019-02-07 by Cold Cut Leave a Comment

All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 3 rounds of sprint-jog-jog for the three sides of the triangle.  Then head to pavilion for some dirty 30s.  Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10.  The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and American Hammers; Merkins and WWI sit ups

Mosey back to triangle for 3 last sprint-jog-jog laps.  Head to flag for Mary.

Mary: Planks: high, low, down dog; reverse crunches; Big Boy situps

No devo today.

Moleskin:  YHC, Cold Cut, has started a fast for Lent a little early this year.  One part of the fast is giving up social media for 46 days.  That means no preblasts, pist blasts, etc.  Major Dad delivered a preblast for me, alluding to the name Behavioral Health was called in Marine boot camp, “go see the Wizard.”  Magic was worked at Tectonic as everyone put in an early morning’s hard work.

Filed Under: Tectonic Tagged With: Boll Weevil, Cold Cut, EZ Go, Major Dad, QC, Ramen, Woody

The Dirty 30s and the Cleansing

  • When: 20181107
  • QIC: Cold Cut
  • The PAX: Bob the Builder, Major Dad, M&M, QC, Ramen, Eject


2018-11-07 by Cold Cut Leave a Comment

All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 2 rounds of the burpee-go-round with 5 burpees at each point.  After burpee-go-round we had a “cleansing” run around the triangle with no burpees.  Then head to pavilion for some dirty 30s.  Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10.  The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and WWI sit ups; Merkins and American Hammers

Mosey back to triangle for one last burpee-go-round and then a “cleansing” lap.  Head to flag for Mary.

Mary was a bunch of ab and core exercises, go figure.  Flutter kicks, sit ups, crunches, American Hammers, Burt Reynolds (?).  That type of stuff

No devo today.

Moleskin:  I’ll be honest, sometimes I don’t feel like leading people.  At work, at home, F3, recreation.  Sometimes I just want to show up and be told what to do.  But we all know that is not what F3 is about.  It is all about male leadership.  So when nobody picked up the Q, despite not really wanting to, I felt compelled to grab it, and I am glad I did.  I never regret leading the men of Tectonic.  We all got better this morning, did you?

Filed Under: Tectonic Tagged With: Bob the Builder, Cold Cut, Eject, M&M, Major Dad, QC, Ramen

Tectonic: Triangle of Perception

  • When: 20180725
  • QIC: Woody/M&M Co-Q
  • The PAX: Cold Cut, M&M, EZ-GO, Major Dad, QC, Defib, Grits, Woody


2018-07-25 by Woody Leave a Comment

Count:  8

WEATHER:  Conditions were HOT, HUMID, AND HAZY

WARM UP:  20 IC SSH,  TTT x 10 IC, 20 Don Quixote IC, Merkins x 20 IC

THE THANG:

Mosey to the Tectonic Triangle.

Sprint to first point of triangle and perform 10 burpees.

Sprint to second point of triangle and perform 20 4 Count flutter kicks.

Sprint to third point of triangle and perform 30 squats.

Rinse and Repeat (6 sets total)

Total: 60 burpees, 120 flutter kicks, 180 squats, and ~ 1.5 miles of running.

Mary:  WWI Sit-Ups IC, Hand Release Merkins, LBC(s)

Moleskin: Typically 10 rounds is the goal for this workout in a one hour period.  Today we accomplished six rounds in 35 minutes.  The conditions sucked.  In an effort to avoid Swamp *&), YHC headed to the Tectonic Triangle but the humidity took its toll.  This workout is about perception and breaking down seemingly insurmountable tasks into smaller pieces.  YHC also slowed down the exercises for one round leading them in cadence to focus on being effective and efficient.  The PAX pushed hard today and M&M is gearing up to Q on his own.  After the workout, YHC discussed the difference between wanting to do something and being committed to doing something.  We also revisited the reason behind “why we count” from the motivational and mental perspective.

Filed Under: Tectonic Tagged With: Cold Cut, Defib, EZ Go, Grits, M&M, Major Dad, QC, Woody

DORA with Benches

  • When: 20180702
  • QIC: Peaches
  • The PAX: Pretzel, AC/DC, Grits, QC, Woody, Cold Cut, EZ-Go, Peaches


2018-07-02 by Peaches Leave a Comment

8 men sweated out bad Ju-Ju

Weather: A very humid mid-70s with an 83% gibbous waining moon hanging in a clear sky. (plenty of hungry mosquittos too)

Warmup: DQx10, TTTx15, SSHx20, BACx15 each way.
THANG: Situps with lower legs raised on a picnic bench x 15.
DORA – Heavy version:
Dora’s 300 = 300 squats while partner Cusack carried a picnic bench 50 yards to do 10 Derkins then return for the switch-out.
Dora’s 200 = 200 American Hammers (2ct) while partner Cusack carried a picnic bench 50 yards to do 10 curls with it then return for the switch-out.
Dora’s 100 = 100 Merkins while partner Cusack carried a picnic bench 50 yards to do 10 OHP with it then return for the switch-out.
NOTE: Between each Dora stage, the PAX ran a short zig-zag pattern between the benches on the mid-sidewalk.
The Dora went by fast so YHC called audibles to fill the time with more bench-situps, merkins, and a Tammy Wynette of 100 WW1s combined with bench OHPs & Curls.

Mary: Flutter Kicks x25, Mosquitto Slaps x25, Dying Cochroach x12 as time expired.

Moleskin: Q juice saved the Qs butt – YHC signed up to Q last week but then came down with a sinus infection. Breathing was labored in high humidity; Pretzel had to temporarily call cadance so YHC could recover his breath. The modified Dora with a bench was new and tue PAX seemed to enjoy the challenge of variety. It was not a super difficult workout but it meet all F3 standards. (High heart rate, sweating & groaning)

Devo: ‘Do your job’ – YHC’s father (Clyde) was wounded as a soldier in the Korean War. He lost part of a lung and was eligible to return home. Clyde refused and told the officer that he had a job to finish and he did not want the responsibility of having another man to do his job. Do ypur job men so no one else has to.
Bible Ref: “Whatever you do, do it all for the glory of God.” 1 Corinthians 10:31

Filed Under: Tectonic Tagged With: AC/DC, Cold Cut, EZ Go, Grits (Respect), Peaches (Respect), Pretzel, QC, Woody

Hot Tub’s Tabatas From Hell

  • When: 20180629
  • QIC: Hot Tub
  • The PAX: Woody, QC, EZ-Go, Hot Tub


2018-06-29 by Hot Tub Leave a Comment

4 Men showed up at Tectonic to sacrifice themselves to the mosquitoes this morning.

 

 

The Thang

Intro concept for morning. “You control your reps and workload”

Plank

While rest of group remains in plank (changing positions every 10 seconds but never ceasing), each PAX takes a turn running to block pile and retrieving 1 block then return group. Hold plank until last PAX returns with block.

Tabatas (with a Hot Tub twist – typical tabata is 20 seconds WORK, 10 seconds REST, repeat x 8)

1st Tabata

20 Second – SSH, 10 second – Burpee

x8

Recover x 1 min while introducing next tabata

2nd Tabata

20 Second – LBC, 10 second – Hello Dolly

x8

Recover x 1 min while introducing next tabata

3rd Tabata

20 Second – Merkin, 10 second – Superman hold

x8

Recover x 1 min while introducing next tabata

4th Tabata

20 Second – Goblet squat w/ block, 10 second – plank

x8

Recover x 1 min while introducing next tabata

5th Tabata

20 Second – Curls w/ block, 10 second – static hold w/ block (elbows @ 90 degrees OR overhead)

x8

Recover x 1 min while introducing next tabata

6th Tabata

20 Second – Low Country Crab, 10 second – Reverse plank

x8

Recover to Stow the blocks, return to shelter

7th Tabata

20 Second – Pull up, 10 second – Mountain climber

x8

RECOVER, RECOVER

 

Moleskin

Great push this morning by attending PAX. This workout involved high work rate w/ very minimal recovery time. Especially when enforced by a watch going off for each transition. After almost 5 years of attending and Q’ing F3 workouts, it can actually be tough to come up with workouts from time to time. YHC pulled this workout out of the depths of previously Q’d work. Nice and terrible all in one to re-visit this one.

 

Filed Under: Tectonic Tagged With: EZ Go, Hot Tub, QC, Woody

Tectonic Triathlon

  • When: 20180618
  • QIC: Peg
  • The PAX: Bob the Builder-R and SCS, Sprinkles, QC, Cold Cut, EZ Go, Picasso, Grits


2018-06-18 by Peg Leave a Comment

Conditions: Warm and humid – a classic Tectonic June morning

FNGs: None

Disclaimer: Given

COP: SSH x 20, TTT x 10, DQ x 10, Merkins x 10, LBAC x 10 fwd & bwd, 10 6 ct burpees

Mosey to blockpile and get two bricks

The Thang: Triathlon workout

The Swim: line up bricks on sidewalk and all Pax go to the pool end of the space adjacent to farmhouse. Perform the following:

FK x 25 IC, bear crawl to middle sidewalk, Lateral Flys with bricks x 25, bear crawl to far sidewalk, FK to 25 IC, bear crawl to middle sidewalk, Lat Flys with bricks x 25, bear crawl to start,  FK x 30 IC, bear crawl to middle sidewalk, Lat Flys with bricks x 30, bear crawl to far sidewalk

The Bike: run around the triangle with three stops along the way for Freddie Mercurys x 25 IC. The third stop included holding the bricks up while doing FM. Two loops of this were done.

The Run: line up and run with bricks towards front of neighborhood. Water station #1 – 10 brickees with overheard clap. Continue run. Water Station #2 – Plank and merkins for approx. 3 minutes. Run back towards farmhouse. Water station #3 – 20 squats with bricks IC.

Stow bricks and circle back up.

Mary: American Hammers x 30 IC, LBC x 20 IC, SSH x 10 IC

Numberama, Namearama, Announcements, Prayer

Moleskin: YHC had Sunday’s sprint tri in mind when coming up with this weinke yesterday evening and the Pax seemed to enjoy the workout. Always enjoy coming out to Q at Tectonic and will make sure not to wait so long before the next time. Great work today men!

Filed Under: Tectonic Tagged With: Bob the Builder, Cold Cut, EZ Go, Grits, Peg, Picasso, QC, Sprinkles

Tectonic or Tsunami

  • When: 20180530
  • QIC: Dri Prime
  • The PAX: M&M(R), Cold Cut, Maj Dad (R), EZ Go, QC, Grits (R), Woody (R)


2018-05-31 by Cheetah Leave a Comment

Intro: Dri Prime’s Inaugural Q at Tectonic. YHC Cheetah wasn’t there, but Dri Prime does not have access yet to post BB as he has not met all standards to be a Q (he’s close to being done with the book). What you will be reading is a copy past basically if what he sent me.

Weather: upper 70’s 1,000% Humidity

FNG’s: 0

No warmups this morning. Lets get to it!
4 cones are laid out. Lunge walk with the block between each block. Hit each cone on the way back to the beginning.

10 Adjustment bodybuilders at the first cone

20 WWI situps with the block at the second cone

30 Magoos at the third cone

40 Merkins at the fourth cone

Round 2…..
Instead of Lunge walks, Bear crawl to each cone

10 Magoos at the first cone

20 LBCs at the second cone

30 Flutter kicks w/4 count at the third cone

40 American hammers w/4 count at the fourth cone

Stow Blocks, Return to Flag

Numberama: 8

Namerama: Dri Prime, M&M(R), Cold Cut, Maj Dad (R), EZ Go, QC, Grits (R), Woody (R)

Pledge, Announcements, Prayer

Moleskin- Will the humidity ever chill out??? We were virtually swimming through the workout but all men pushed through it!

Filed Under: Tectonic Tagged With: #f3counts, Cold Cut, Dri-Prime, EZ Go, Grits (R), M&M(R), Maj Dad (R), QC, Woody (R)

Defib Qs Tectonic

  • When: 20180525
  • QIC: Defib
  • The PAX: EZ-Go, Major Dad (Respect), Cold Cut, QC, Hot Tub, Peaches (Respect), Defib


2018-05-25 by Defib Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: somewhere in the 60’s, humidity wasn’t too bad

FNGs: No FNGs

Disclaimer: Given

COP:

Slaughter Starter! (20 Burpees OYO)

Pair up For PT test style Merkins and sit-ups

2 min AMRAP Merkins and switch (counter with fist on the ground, reps counted if chest hits the fist)

2 min AMRAP Sit-ups and switch (counter with hands On PAX’s feet; reps count if the base of neck gets at least over the base of spine)

The Thang:

Line up across the middle sidewalk then Bearpee (4 count bear crawl then perform burpee and repeato) across the lawn to the tall tree.

Single file line for a trial of “Ruck Around Run”. YHC is continuing training for the HTL next weekend and was still wearing the 45+ lb ruck I’ve been wearing at BCs since December. We Mosey in a single file line. The lead man takes the ruck and runs around the line of PAX and hands off the ruck to the next lead man then falls in to the back. We did one lap around the Triangle doing the ruck around run until I got back to the front of the line and got the ruck back. We then moseyed via the road to the block pile and each PAX grabbed a block and assembled back to the flag for more fun:

Blockees 10 IC
American Hammers 10 IC
Curls for the Girls 10 IC
Overhead Press 10 IC
Nolan Ryan 10 IC each side

leg Extensions 10 on Q each leg (sitting on picnic tables with blocks on a foot)
Guerilla Humpers 20 IC
Good Mornings 20 IC
Squats 20 IC

(BACON EGGS for those of you paying attention 😁)

Stow blocks then back to the flag for Mary.

 

Mary:

Dying Cockroach 20 IC
Box Cutters 20 IC
LBCs 20 IC
Flutter Kicks 30 IC
Pickle Pounders 20 IC

Numberama: 7

Namerama, Pledge: Done

Announcements:

Low Country Splash tomorrow

HTL next weekend

Prayers and BOM :

Prayers for Hot tub’s Brother Doug; prayers for his health, his family, and for the multiorgan transplant he needs

Prayers for the youth of America who will soon enter the summer, be out of school, and will no longer have the opportunity to get regular meals that were previously provided to them by the school system.

Prayers for EZ-Go’s work people needing our prayers

Prayers for my friend Mike and his M.

Devo:

Communication. Communication is a two way street and we need to know how to be a listener and a talker. If something seems off or someone seems down, go talk to him, lift him up, let him vent, be there for your brother. Know that sometimes people just want to vent and aren’t looking for you to propose solutions. Be upfront and ask your friend if he wants to vent or if he want ideas for possible fixes. F3 provides us the opportunity to form meaningful relationships; know that I want you to feel free to talk to me about anything! And I’m sure that near all of us would say the same. It can be hard to ask for help, but we’re here for when you need us! I know first hand the good that can come from asking for help and asking for prayers. These men have prayed over me, sat down and talked with me, gave me valuable advice, gave me their numbers so that I could call them anytime. F3 is more than just a workout group!

Moleskin:  

Peaches summed it pretty well with his Facebook post after the BC: “BE ADVISED: When you post at TECTONIC, show up early and warm up on your own. We get right after it! Defib started with 20 burpees and a pushup/situp PT test. (Tough guys play at The Ponds) 💪💪”

Work was done at Tectonic. Great Job, Men!

 

Filed Under: Tectonic Tagged With: Cold Cut, Daycare, EZ Go, Hot Tub, Major Dad, Peaches, QC

ABC Bear Crawl with Friends

  • When: 20180523
  • QIC: Cheetah
  • The PAX: Cold Cut, Dri Prime, QC, EZ Go, Wirenut, M&M (R)


2018-05-23 by Cheetah Leave a Comment

Intro: My first Q at Tectonic was a variation of this. Sadly no one was there do to spring break. This time I had company.

Weather: Humid

FNGs: None

COP: Grab a block. They don’t warm up at Tectonic.

THANG: YHC would call out a letter. If the letter was part of your F3 name, you would Bear Crawl from the small tree near the farmhouse to the sidewalk and back and then run to the big tree and back. (We use simple terms because it’s early). If you had multiple of that letter, you did it that many times. If you didn’t have the letter, you would do an exercise OYO till 6 was in. If no one had the letter, we all did the run and the exercise (reps determined by YHC)

  • A-Close grip Merkins
  • B-Bodybuilders
  • C-Curls
  • D-Derkins
  • E-Merkin Shoulder Taps
  • F-Flutterkicks
  • G-Glockies
  • H-High Pulls
  • I-Iron Crosses
  • J-Weighted Bobby Hurleys
  • K-Monkey Humpers
  • L-Lunges
  • M-Mtn Climbers
  • N-Melbourne Mum
  • O-OHP
  • P-Plank Jack and In&Out
  • Q-Merkins
  • R-Pull Ups
  • S-Squat
  • T-Tricep Dip
  • U-Up&Over
  • V-Damn Its
  • W-WW1 Situps
  • X-Xs and Os
  • Y-American Hammers
  • Z-Box Cutters

Mary: We ended on American Hammers so that.

Stow Blocks

Numberama: 7

Namerama: Cheetah, Cold Cut, Dri Prime, QC, EZ Go, Wirenut, M&M (R)

Pledge:Loud and Proud

Prayer: (Wirenut has a young family member who has been diagnosed with Cancer. She may not be around for her 16 birthday. Keep his family in your prayers)

Announcements: Cold Cut told us about a BC the Charleston guys put on for Memorial Day at 7 on Sullivan’s Island at the Sand Pit AO

Devo: Cheetah. YHC talked about his bad beat at the mud run, and that it ruined his confidence. After talking with Cheech and having time to reflect,  YHC is taking strides to learn from the Mud Run and improve where he failed instead of giving in. Cold Cut & M&M chimed in with stories about races that also messed with their own mindset. It was a good discussion of how you learn from failure to better yourself.

Moleskin: After tweaking things from the first couple times, I think this workout is good to go for the skeleton of it. Exercises can always change.

Also I can’t spell my own F3 name in the morning🤣

#Cheetah has two Hs #Cannoliwouldhavecalledmestupiddick

 

 

Filed Under: Tectonic Tagged With: #f3counts, Cheetah, Cold Cut, Dri-Prime, EZ Go, M&M (R), QC, Wirenut

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