Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Kenny Sott – The October Running of the Hero

  • When: 20221020
  • QIC: Milton
  • The PAX: Old Flame, Repo, Kiwi, Ponzi, Pretzel, Splinter, Space Cowboy, Microwave, Fanny Pack, Flo


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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: Cold

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 Kenney Sott. 

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: 11

Namerama: Old Flame, Repo, Kiwi, Ponzi, Pretzel, Splinter, Space Cowboy, Microwave, Fanny Pack, Flo, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

Your Vote Counts

  • When: 20220628
  • QIC: Waldo
  • The PAX: Fish n Chips, Mayhem, Repo, Daniel-San


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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: Warm/muggy

FNGs: None..but did have a first time appearance from Daniel-San, who used to attend F3 in Mt. Pleasant and has recently moved to the Summerville area.

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO

The Thang:
I periodically gave the pax a vote between two options for how we would proceed with the workout…

We each grabbed a block and gathered back up at the flag.
Vote #1 – Curls for the Girls or Lawnmowers (Curls won)
-Curls x15 on Q
Vote #2 – Running or lunge walk (Running won)
-Curls x15 OYO then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #3 – Tricep Extension or Overhead Press (Overhead press won)
-Curls x15 OYO then Overhead Press x15 OYOU then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #4 – Bear Crawl orLunge Walk (Lunge Walk won)
-Curls x15 OYO; OH Press x15 OYO; Lunge Walk around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #5 – Jump squats or monkey humpers (Monkey Humpers won)
-Monkey Humpers x15 4-count OYO; Lunge walk around the circle; run to the no parking sign and back….only had time to do this once.
Stow Blocks

Mary:
Vote #6 – Flutter kicks or LBCs (Flutter Kicks won)
-Flutter Kicks x25 IC
-LBCs x15 IC (did them anyway despite the loss in the vote)

Numberama: 5

Namerama: Fish n Chips, Mayhem, Repo, Daniel-San, Waldo

Pledge and COT

Announcements: This Saturday is the first Saturday in July, so Bedrock will be hosting the rotating Saturday workout at 0600.  Guild is Wednesday at 0500 at Wescott Park.

Devo: When fewer people are voting, your vote has more sway…keep that in mind on days like today when there are primary run-off elections.

Moleskin: I brought back a workout I did in November 2020 on Election Day with a few minor adjustments.  It is a good mix of strength work and cardio, and seemed to be well received.  We welcomed Daniel-San (Alonzo Crawford) to F3 Summerville, as he recently moved to the area after being a part of F3 in Mt. Pleasant.  Always nice to see a new face at Bedrock.

Return of the Squatro

  • When: 20220315
  • QIC: Waldo
  • The PAX: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, Manana


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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: Mid-40s…comfortably cool

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Imperial Walkers x10 IC; Squats x4 on Q; LBAC forward & backward OYO; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the speed limit sign
-Merkins x5 on Q
-Jailbreak to the bridge
-Incline Merkins x10 on Q
-Dips x10 on Q
-Backwards run across bridge
-LBCs x30 IC
-Lunge walk to baseballs
-Ray Charles x 20 IC
-Sumo Squat to small wall
-Step Ups x10 each leg on Q
-LBCs x30 IC
-Mosey to bridge
-Monkey Humpers x20 IC
-Run backwards across bridge
-Mosey to lightpole near traffic circle
-LBCs x30 IC
-Jailbreak to blocks
-Curls for the Girls x15 on Q

-Stow Blocks

Mary: LBCs x30 IC

Numberama: 6

Namerama: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, Manana, Waldo

Pledge and COT

Announcements: Several events in the coming months.  Easter Convergence & Beast Week included.  Saturday workout is at Tectonic

Devo: Being prepared is important, but it is also important to be adaptable, flexible, and nimble, as your plans can be great, but life can still throw you curveballs.

Moleskin: I hadn’t Q’d in over 5 months (a mix of injury rehab, burnout, laziness, etc), but realized I needed to step up again to help lead the great men of Bedrock.  I recycled one of my old favorites, the Squatro…and it seems to always get good reviews as a great leg workout, and I through some ab exercises and a bit of upper body as well.

E3M (1 Better Than E2M)

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


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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: 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

2/9/22 @ The Guild

  • When: 20220209
  • QIC: chowdah
  • The PAX: fish and chips, mayhem (R), threes company, double trouble, repo, manana, swampfox, easy in, chowdah, and pinstripes


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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: replace with weather

FNGs:

Being authentic, and not just going through the motions and the need to have deep relationships with some brothers so so someone has always got your 6.  We need to have brothers in the foxhole with us.  All relationships are 2 way, though, and you need to have their 6 as well.

I know i need to be more intentional to find a brother or 2 that I can link up with a little closer, than just seeing at F3 and work.

Just like a woman needs a close girlfriend to confide in with only women things, we as guys still surprisingly need that too with other men.

You have to have a good relationship with yourself first.  GET alone, with God and allow Him to reveal to you who you are, who you are not, and who you were made to be.

The 5 C’s

consistency, commitment, candor, courage, and contentment.

 

Numberama: 10

Pledge and COT

Announcements: replace with announcements

devo:  the guild

prayer led by: qic

What is your why?-Guild 11/24

  • When: 20211124
  • QIC: Chowdah
  • The PAX: Manana, fish n chips, easy in, repo, mayhem R, qic


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Cold and like 32 degrees

6 pack of pax with 6 doughnuts and coffee

We discussed “what is your WHY in life”

I’m doing sheepdog, and goose said he’s going to periodically ask us what our why is, so I’ve been doing some soul searching

I’ve come up with a list of 5 in order and they all have to do with my relationships

1- relationship with god

2-relationship with my wife

3-relationship with my children

4-relationship with my friends(brothers)

5-relationship with myself

Keep in mind that my why is still a rough draft, but I also don’t think it will change too much, just the tieing it in part

What does that have to do with sheepdog or f3?

I have always maintained the belief that F3 makes me a better person.  If that is true, then that should trickle down into all aspects of my life.  But it has to go deeper, I have to go deeper, hence Q’ing the guild and sheepdog.

I think that about covers it.

Watch the FB cast of 11/24 guild for more

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


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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

Impromptu Maximum Destruction

  • When: 20211123
  • QIC: Wreck-It Ralph
  • The PAX: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo


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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: 42. Cold, breezy.

FNGs: nope.

COP:  Grab blocks, Squat Presses through the 5 Principles. If you’re getting up to work out at 0500, you should know why.

The Thang:

In Teams of 2-

300 Curls for the Girls

300 OH Press

100 WWII sit-ups.

One HIM does the work, the other takes a lap around the gravel lot.

Once all groups had completed, a PAX calls his least favorite exercise and moseys to the No Parking sign and back.

Some exercises included- heel taps, squat thrusters, burpees, OH Presses, WWI sit-ups. I’m sure I missed at least 1 other.

Mary: Sally. Led by Mayhem. She’s a total B.

Numberama: 8

Namerama: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for hunger coming up- look for updates on Facebook. Holiday party coming up.

Devo: Leave no man behind, but leave no man where you found him. Check-in on your brothers. Blood, and friends. The holidays can be hard, and you never know what’s going on with people. A 30 second phone call can make all the difference in someone’s world. Don’t be a dick. You can afford some grace.

Moleskin:   That one felt good. It was cold, but we managed to keep moving the entire time.

Chad 1000X

  • When: 20211111
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Mayhem


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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: 50’s, nice for what was to come.

FNGs: None.

COP:  Good mornings (Squat front presses) w/ blocks. Hold the down until a brother lists one of the 5 principles of F3.

The Thang:

With your block, head to the baseballs.

Introduced the Chad 1000X (for more information see the Youtube link below.)

Step-ups on the wall. The original workout called for 1000 per pax. Time would limit this, so we partnered up.

500 step-ups each. OYO.

Defib- 500

Repo- 280

Wreck-it Ralph- 325

Mayhem- 500

Mary: Stow blocks.

Numberama: 4

Namerama: Wreck-it Ralph, Repo, Defib, Mayhem

Pledge and COT

Announcements: Ruck for Hunger coming up- look for event.

Devo: It’s Veteran’s Day. Of the many men and women that serve, only 3% will actually carry a weapon into combat. There’s tons of support folks that actually make things happen. Thank them all.

Moleskin:   I enjoy the occasional single exercise Winkie. This one sucked… Find out more information about Chad, and the workout here: https://chad1000x.com/

 

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


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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