Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bikini Body

  • When: 20220628
  • QIC: Milton
  • The PAX: Microwave, Flo, Peg, Radio, Space Cowboy


by Leave a Comment

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

The March Running of The Hero

  • When: 20220317
  • QIC: Milton
  • The PAX: Fanny Pack, Kiwi, Schrute, Radio


by Leave a Comment

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

Conditions: 54 degrees

FNGs: None

COP: SSH: 15 – IC TTT: 10 -IC Don Quixote: 10 – IC Imperial Walker – 10 – IC Terrible Ts – 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 chose the citizen of Ukraine. 

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: 5

Namerama: Fanny Pack, Kiwi, Schrute, Radio, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

Pull-ups in the Park

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


by Leave a Comment

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).

7×7+7 = Tired of Bear Crawls

  • When: 20220310
  • QIC: Flo
  • The PAX: Pretzel, Fanny Pack, Milton, Radio


by Leave a Comment

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

Conditions:  62 degrees and wet

FNGs:  None

COP:  SSH, Don Quiote, LBAC, TTT, Monkey Humpers, Overhead Claps, Moroccan Night Club

The Thang:

Mosey to the block pile and each man gets two bricks and a block

The PAX complete seven rounds of sevens with a 20 yard run in between exercises. The exercises included Overhead Claps with the bricks, Overhead Presses, Pickle Pounders, Pickle Pushers, Squats, Merkins, LBCs, to name a few… After each round of Sevens the PAX headed to the pickle ball court to complete one bear crawl loop around the square on the court. After the final round of Sevens, we bear crawled the square seven times. This was an homage to Joshua fighting the Battle of Jericho which was referenced in our devo.

Mary:  No time for Mary today

Numberama, Namerama, Announcements, Pledge, COT

Devo: In Joshua 1, we see God commissioning Joshua as the new leader of the Israelites after Moses’s passing. The Israelites stood on the brink of war as they prepared to enter Canaan and God commanded Joshua to be strong and courageous. YHC made the point that this passage isn’t about Joshua being strong and courageous by his own merit, but rather by staying in communion with God through his Word and prayer, God can make one strong and courageous for the mission ahead.

Moleskin:  The seven bear crawl loops at the end were tough. The PAX made it through like champs. It had been a while since YHC Q’d a workout and it was nice to be back in the saddle. See you in the gloom.

 

Too Many Burpees

  • When: 20220222
  • QIC: Milton
  • The PAX: Space Cowboy, Smokey, Fanny Pack, Radio, Caterpillar, Microwave, Goose


by Leave a Comment

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

Conditions: 66 degrees

FNGs: None

COP:

SSH: 20 IC

TTT: 10IC

Imperial Walkers: 10 IC

Don Quixote: 10 IC

LBAC: Forward: 10 IC

Backward: 10 IC

Over Head Clap: 10 IC

Bat Wing: 10 IC

Moroccan Night Club: 10 IC

The Thang:

Jog the long loop around Doty

Divide up into 2 teams of 4. Each team has 2 minutes to complete as many reps as they can of each exercise. The winning team runs the short loop around Doty. They losing team does 15 burpees.

Overhead press w/ a block

Curls w/ a block

Squats (No block)

WWI Sit-Ups

Block Press (Chest Press) w/ a bloc

Lawnmower pulls (right arm)

Lawnmower pulls (left arm)

Mary: No times

Numberama: 8

Namerama: Space Cowboy, Smokey, Fanny Pack, Radio, Caterpillar, Microwave, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Proverbs 16:9 – In their hearts humans plan their course, but the Lord establishes their steps. Pre-decide to be great today. To make the right decisions, and to trust the Lord.

Moleskin:   replace with moleskin

E3M (1 Better Than E2M)

  • When: 20220201
  • QIC: Milton
  • The PAX: Radio, Kiwi, Splinter, Space Cowboy, Fanny Pack, Microwave, Goose, Repo


by Leave a Comment

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

Conditions: 37 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walkers: 10 -IC

Don Quixote: 10 -IC

Hill Billy: 10- IC

Terrible Ts: 10 – IC

The Thang:

5 exercises, as many reps as you can in 1 minute. Rest for 1 minute. Rinse and repeat for 5 rounds

Block Press

Freddy Mercury

Calf Raises

Curls

Low Plank

Mary:

Cannonball Sit-ups: 20 – OQ

Numberama: 9

Namerama: Radio, Kiwi, Splinter, Space Cowboy, Fanny Pack, Microwave, Goose, Repo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

7th Annual Thanksgiving Day Convergence and Turkey Bowl

  • When: 20211125
  • QIC: Hot Spot
  • The PAX: Microwave, Mugsy, Three's Company, High Stick, Pretzel, Stalker, Cannoli, Smack Down, Hospice, Defib, Chowda, Tinder, Manana, Recount, Century, Inspector Gadget, Kiwi, Radio, Major Dad, Old D, Repo, Smokey, Driver's Ed, Rawhide, Big Haul, Hanging Chad, Waldo, Duplo?, FNG M.O.P.P. 4, FNG Lawn Dart, Hot Spot


by Leave a Comment

Conditions:

Count: 31 with 2 FNGs

The Thang:

Warm Up at COP: Microwave 20 SSH IC; Manana 15 Mountain Climbers 15 IC; Defib 10 Don Q IC; Tinder 25 Iron Cross IC, Pretzel 10 Through the Tunnel IC, Hot Spot 10 Burpees on Q.

4-3-2-1 Dora: Split into battle buddies.  One down executing the exercise, one up for a 200 yard run (100 yards out and back)

400 Merkins

300 Squats

200 LBC

100 Flutter Kicks

Sand Bag Relay: 6 sand bags at stationed at back of end zone. Men are spaced on lines at 10 yard intervals  up and down the field.  Shuttle the sand bags one at at time to the next man, and after your last bag you move forward to battle buddy with next man, and so one, and so on, until all bags and men return to starting point.

First pass yield: 2:41

Second pass yield: 2:35

COT: Count, Namorama, Devo – Hot Spot, Pledge of Allegiance, Ball of Man

Moleskins: 2 FNGs joined the fold today.  Welcome – Charles Carter Jr. – M.O.P.P. 4 and John Keller – Lawn Dart

I Was Told There Would Be No Math

  • When: 20211019
  • QIC: Milton
  • The PAX: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose


by Leave a Comment

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

Conditions: Cool

FNGs: None

COP:  SSH: 10 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Don Quixote: 10 – IC

The Thang:

Indian run to Jingles Hill

11’s that don’t add up to 11. )10 at the bottom, 10 at the top. 9 at the bottom, 9 at the top. Down to 1.

Burpees at the bottom. Burpees at the top.

Mary: Pax Choice

Numberama: 8

Namerama: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Take everything to God in prayer. Listen for his answer, not the answer you are hoping he gives you.

Moleskin:   replace with moleskin

UGA 10 – Clemson 3

  • When: 20210907
  • QIC: Milton
  • The PAX: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo


by Leave a Comment

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

Conditions: Moist

FNGs: None

 

COP:

SSH: 10 – IC

Burpees: 3 OYO

TTT: 10 – IC

Burpees: 3 OYO

Imperial Walker: 10 – IC

Burpees: 3 OYO

Merkins: 10 – OQ

Burpees: 3 OYO

 

The Thang:

Block Press: 43 – OQ

Curls for my wife: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

Squats: 43 – OQ

Pickle Pounders: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Calf Raises w/ a Block: 43 – OQ

Triceps Extension: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

LBCs: 43 – OQ

Merkins: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Rinse and Repeat

Mary:

(Pick Six) Pax chooses 6 ab exercises– 29 reps of each

Numberama: 10

Namerama: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


by Leave a Comment

Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park