Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bring Sally Up To 11

  • When: 20221122
  • QIC: Milton
  • The PAX: Microwave, Flo, Schrute, Space Cowboy, Pretzel, Peg, Fanny Pack, Kiwi


by

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: 47 The Grease

COP:  Bring Sally Up Merkin Challenge

The Thang:

11s at Jingles Hill (To celebrate my five year anniversary, we did 11s that don’t add up to 11. 10 at the top, 10 at the bottom. 9 at the top, 9 at the bottom… ect)

Grab a Block:

Curls for my wife: 25 – OQ

Overhead Press: 25 – OQ

Tricep extensions: 25 – OQ

Lawnmower pulls: 25 – OQ (each arm)

Calf raises: 73 – OQ

Mary:

WWII Sit-ups: 25 – OQ

Cross crunch: 25 – OQ (each side)

Flutter kick: 25 – OQ

Numberama: 9

Namerama: Microwave, Flo, Schrute, Space Cowboy, Pretzel, Peg, Fanny Pack, Kiwi, Milton

Pledge and COT

Announcements: None

Devo: Focus on the positives, and be thankful for what you have.

Moleskin: Sally is lazy. 

UGA: 48 South Carolina: 7

  • When: 20220920
  • QIC: Milton.
  • The PAX: Smokey, Flo, Old Flame, Crawdad, Splinter, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Microwave


by

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

Conditions: Petty

FNGs: Nonw

COP:

SSH – 48 – IC

TTT – 7 – IC

Calf Raises – 48 – OQ

Imperial Walkers – 7 – IC

LBACF, LBACB, Overhead clap, Bat wing, Moroccan night club – 48 – IC

Terrible T’s (Terrible D) – 7 – IC

The Thang:

DORA:

LBCs: 547 – OQ (UGA Total Yards)

Squats: 284 – OQ (Stetson Bennett Passing Yards)

Merkins: 121 – OQ (Brock Bowers Receiving Yards)

3 Interceptions (3 excerises, 3 rounds)

Curls for my wife: 24 – OQ (Malakai Starks #24)

Tri-cep extensions: 17 – OC (Dan Jackson # 17)

Overhead press: 15 – OQ (Trezman Marshall # 15)

Mary:

Williams Brice (Dead Coackroach): 7 – IC

Brupees: 13 – IC (Stetson Bennett #13)

Numberama: 12

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Satan is a roaming lion. You don’t have to go looking for sin. It will come looking for you. Be alert. Be a threat.

Moleskin:   replace with moleskin

11’s, but All Burpees

  • When: 20220811
  • QIC: Milton
  • The PAX: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack


by

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 – 2 – IC

TTT – 10 – IC

Don Quixote – 10 – IC

Imperial Walker – 10 – IC

Hill Billy – 10 – IC

The Thang:

Mosey to Jingles Hill

11’s – Burpees at the bottom, burpees at the top

Mary:

Flutter Kick – 50 – IC

Cannon Ball Sit-ups – 20 – IC

LBC – 25 – IC

Numberama: 12

Namerama: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Explore the Space

  • When: 20220809
  • QIC: Flo
  • The PAX: Smokey, Grits, Amnesia, Kiwi, Ryeback, Space Cowboy, Schrute, Fanny Pack, Milton, Goose


by

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

Conditions:  81 Degrees

FNGs: None

COP:  SSH, Monkey Humpers, LBAC x 10 IC (Forward and Backward), Don Quiote

The Thang:

In the words of Pretzel and Christopher Walken, the PAX explored the space around the AO. We made our way around the Doty Park area taking advantage of equipment to complete our beatdown.

Steps-ups on the wall, Trice dips on the wall

People’s chair, BTW

Curls with Block, Merkins, Sit-Ups with Block, Squats with the Block (25 each with run after each circuit)

Inverted sit-ups on the table, Split-Squats

Offset Merkins on the curb, Toe taps

Table Step-Ups

Mary:  Low plank, Pickle Pounders, WWI Sit-ups, Pickle Pushers

Numberama, Namerama, Announcements, Pledge, COT

Devo: Read from Psalm 51 and discussed the need for recognizing our sin and coming before God in humility

Moleskin:  It’s always a pleasure to Q at the TOTS. This was no exception and the PAX were up for the trip around the AO.

 

4 Corners of Seismic

  • When: 20220331
  • QIC: Milton
  • The PAX: Microwave, Pretzel, Kiwi, Kisses, Schrute, Fanny Pack, Smokey, Flo, Floppy


by

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

Conditions: 70 degrees

FNGs: any FNGs

COP:

SSH 20 – IC
TTT 10 – IC
Imperial Walkers 10 – IC
LBAC Forward 10 – IC
LBAC Backward 10 – IC

Thunderstruck

The Thang:

4 Corners: Outside the AO

1st Corner: Burpees – 1st lap 5, 2nd lap 10, 3rd lap 15

2nd Corner: Squats – 1st lap 5, 2nd lap 10, 3rd lap 15

3rd Corner: Merkins – 1st lap 5, 2nd lap 10, 3rd lap 15

4th Corner: Cannonball Sit-Ups – 1st lap 5, 2nd lap 10, 3rd lap 15

Lt. Dan back to the flag.

Mary:

WWI Sit-Up: 20 – OQ
Jane Fonda: 20 – OQ
American Hammer: 20 – IC
Magoo: 20 – OQ
Ray Charles: 20 – IC
LBC: 10 – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

The March Running of The Hero

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


by

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:   

The 4 Corners of Doty

  • When: 20211123
  • QIC: Milton
  • The PAX: Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave


by

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

Conditions: 38 the grease

FNGs: None

COP:

SSH – 20 IC

TTT- 10 IC

Don Quixote – 10 IC

Imperial Walker – 10 IC

Hill Billy – 10 IC

Little Baby Arm Circles (Forward) – 10 IC

Little Baby Arm Circles (Backward) – 10 IC

Over Head Clap – 10 IC

Bat Wing – 10 IC

Moroccan Night Club – 10 IC

Terrible Ts – 10 IC

The Thang:

4 Corners: Back pedal the short, run the long.

Corner 1: Merkins, Crucible Merkins, Ranger Merkins – 20 OQ

Corner 2: Flutter Kick, Iron Cross, Stapler – 20 IC or OQ

Corner 3: Squats, Lunges, Gorilla Squats – 20 IC or OQ

Corner 4: Freddy Mercury, Flat Crunch, Cannon Ball sit-up – 20 IC or OQ

Mary:

Williams Bryce: 20 IC

WWI Sit-up: 20 OQ

Toe touch (one leg at a time): 20 OQ

Low plank: 1 minute

Numberama: 9

Namerama: Smokey, Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Tex Curtis – The December Running of The Hero

  • When: 20211221
  • QIC: Milton
  • The PAX: Goose, Fanny Pack, Schrute, Kiwi


by

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. Conditions: 40 degrees and raining 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 choose to honor my father-in-law Tex Curtis. Tex was diagnosed with prostate cancer several years ago. Last November he was told that the cancer had spread to his lymph nodes and his bones. After serval rounds of treatment and a lot of prayer, he received the news that his PSA levels are lower than they were at the time of his initial diagnosis. 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: Goose, Fanny Pack, Schrute, Kiwi, Milton Pledge and COT Announcements: replace with announcements Devo: It is easy to be thankful when everything is going right. Pray that you will still be thankful for all you have, even when everything is going wrong. Moleskin:   replace with moleskin

Friday Creamer

  • When: 20211119
  • QIC: Schrute
  • The PAX: Schrute


by

Weather 56 degrees cool

warm up waiting for 5am

AO Q did not post pre blast so as to be expected why would anyone show.

mistake on part of AO Q needs to be corrected to all PAC are aware of Creamer activity on Fridays and Sunday’s

solo run

Bessy Mae – The October Running of the Hero

  • When: 20211021
  • QIC: Milton
  • The PAX: Peg, Kiwi, Schrute, Fanny Pack, Flo


by

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

Conditions: Nice

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker: 10 – IC

Little Baby Arm Circles (Forward): 10 – IC

Little Baby Arm Circles (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 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 Flo’s grandmother, Bessy Mae. 

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: 6

Namerama: Peg, Kiwi, Schrute, Fanny Pack, Flo, Milton

Announcements: 

COT

Devo: 

Moleskin: