Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It “Feels Like Winter”, Are You Happy Now?

  • When: 20200121
  • QIC: Milton
  • The PAX: Olaf, Old Flame, Microwave, Splinter, Fanny Pack, Schrute, Smokey


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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: 29 and windy

FNGs: None

COP:  SSH: 50 -IC

TTT: 10 – IC

LBAC: Forward – 10 -IC, Backward – 10 – IC

T-Claps: 10 – IC

Burpees: 10 OYO

The Thang:

Partner Up

Partner 1 runs the small loop around Doty Park while Partner 2 does merkins. 4 laps each.

Partner 1 runs the medium loop around Doty Park while Partner 2 does WWI sit-ups. 4 laps each.

Partner 1 runs the large loop around Doty Park while Partner 2 does squats. 4 laps each.

Mary: No time

Numberama: 8

Namerama: Olaf, Old Flame, Microwave, Splinter, Fanny Pack, Schrute, Smokey, Milton

Pledge and COT

Announcements: Anniversary Convergence 1/25/2020, 0700, Doty Park. Anniversary Party 1/25/2020, 1800, The Ponds.

Devo: Don’t let unrealistic expectations steal your joy. God doesn’t always answer our prayers the way we thought he should have.

Moleskin: Old Flame claims there are not a lot of miles left in his old legs. His sprints around the large loop at Doty Park determined that was a lie.

Golf Shirt Friday #youreywelcome

  • When: 20200117
  • QIC: Defib
  • The PAX: Schrute, Repo, Wreck It Ralph, Fish N Chips, Defib


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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: 53 cool, crisp, and breezy

FNGs: No FNGs

Disclaimer: Given. Push yourself, don’t hurt yourself

COP:

Straight to the Thang!

The Thang:

To the picnic tables!

Tabata was 12 seconds rest and 25 sec AMRAP. Exercise were paired so that you did exercise one for 25 sec, rested 12 sec, exercise two for 25 sec, rested 12 sec and rinsed and repeated for 5 rounds (total of 5 sets of each pair of exercises)

Exercise pairs:

  • Curls and OHP
  • Step ups and squats
  • Curls and dips
  • Step ups and squats

Wreck It Ralph threw out the idea of going for a ruck around the area. My arms thought that’d be a great idea! 😂  We started walking with No Strap privileges 😈 (suitcase carry, Africa stone carry, carry on the shoulder, etc). We walked up past the wiffleball field and past the bridge going toward the actual ball fields. Rucks on once we cleared the bridge then we did an Indian Ruck back to the flag.

Mary: 

Iron Crosses 20 on Q

Dying Cockroaches 20 IC

LBCs 20 IC

Numberama: 5

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Anniversary party 1/25/2020 at the Ponds

Prayers and BOM : 

For Repo’s daughter as she grasps potty training. 🙏

For Repo’s M and her process with 🇺🇸Citizenship. 🙏

For Mad Dog and his Daughter as she gets evaluation and treatment for what she’s got going on medically 🙏

For app the unspokens 🙏

Devo:

Decide what you want and DO THE WORK to get you there.

Moleskin:  

Fish was here at 0500 to get things started but then “modified as needed” and ran miles to get ready for the races he’s got coming up (P200 and Peyton’s Wild and Wacky). He again met up with us for Mary, pledge, and BOM. It was a quiet morning. Lots of work was being done. I stressed the importance of form and also said to work the negatives when getting fatigued. It’s hard to complain or make small talk when you’re doing AMRAP for 25 seconds and 12 seconds is barely enough time to catch your breath for the next movement let alone try to complain. Good Times 😄💪

Sakrete couldn’t make it out because he was doing a good job being a dad and a husband. The Tabata work and rest time for each exercise added up to be 37 sec which is a number he knows well. We think Chowdah HC’d to 2 AOs for this morning. Schrute drove well out of his way to the Rucking AO and it was great to see him! #whatastud  I hope he comes back after today 😂

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Teachers – The January Running of The Hero

  • When: 20200114
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Schrute


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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: 66

FNGs: None

COP:

SSH: 16 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Little Baby Arm Circles – 10 Forward – IC, 10 Backward – 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 Teachers. Teachers often spend more time with our children than we do and possess a level of patience that I wish I had. There are some great teachers that really care about the kids they are teaching, and they deserve to be honored. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 6

Namerama: Microwave, Smokey, Space Cowboy, Splinter, Schrute, Milton

Announcements: Anniversary convergence January 25th, 0700 @ Doty Park. Anniversary party January 25th, 1700 @ The Ponds.

COT

Devo:  

Moleskin: 

Ten Things I Hate About Seismic

  • When: 20200109
  • QIC: Milton
  • The PAX: Microwave, Old Flame, Mary, Beetle, Splinter, Schrute, Grasshopper, 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 – 50 – IC

Imperial Squat Walkers – 15 IC

TTT – 15 IC

The Thang:

Little Baby Arm Circles – Until failure

Crab Walk – To the peninsulas and back

Burpees – 15 IC

Bear Crawl – To the peninsulas and back

Body Builders – 10 IC

Lt. Dan – To the peninsulas and back

Monkey Humpers – 15 IC

Stayin Alive – To the parking spaces and back, to the peninsulas and back, to the end and back

Iron Cross – 20 OYO

Terrible T’s – 15 IC

Indian Run – Last PAX completes 5 merkins before running to the front. 2 laps around the AO

Mary: Pax choice around the circle

Numberama: 10

Namerama: Microwave, Old Flame, Mary, Beetle, Splinter, Schrute, Grasshopper, Fanny Pack, Flo, Milton

Pledge and COT

Announcements: Anniversary Convergence January 25th, 0700 Doty Park. Anniversary Party January 25th, 1700 The Ponds.

Devo: Idols are not just images made of wood or gold. They are anything in your life that takes away from your relationship with God. Be aware of the idols you have created, and propritize what truely matters.

Moleskin:   Forest Gump started as a restaurant, then became a book, then became a movie.

Pretzel Clearly Didn’t Trust Me

  • When: 20200103
  • QIC: Flo
  • The PAX: Pretzel, Space Cowboy, Myrtle, Master Load, Gypsy, Grasshopper, Schrute, Bob the Builder (R), Grits (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:  65 degrees

FNGs:  None

We came. We ran.

Some ran faster than others.

YHC ran with Space Cowboy.

Bob the Builder ran the wrong way.

Master Load brought his 2.0 who also ran.

Pretzel came and ran with us even though he told me he would arrive early and leave early.

Moleskin:  The Creamer Q is literally the easiest Q in our region. You tell the PAX when to start running and you get their names at the end. That is all. You don’t even need to come up with a route because essentially the same route is run every Friday. Clearly, Pretzel, did not trust my leadership of telling people when to start running. The AO Q is ultimately responsible for the health of the AO, and he was not going to let me screw it up by not telling people when to start running or not collecting names for this gem of a backblast. Thank you for holding me accountable buddy!

A Super time at Seismic

  • When: 20191205
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Dockers, Microwave, Peg, Floppy, Pretzel


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With lots of time devoted to various races over the past few months, YHC has let a lot of his upper body training suffer. It was possibly a poor decision to try and make it all up in one 45-minute workout, but we did it anyway. In the words of Guy “Flo” LaCoss, “What a grind.”

Some of Pretzel’s ideas are better than others. None are great.

Conditions: Crisp. Clear. Nice.

 

COP

SSH x2 IC

Mtn Climber x 10 IC

TTT x 10 IC

Some other not-warmup exercises, because there is no warmup at an F3 workout

 

The Thang

Super 21: Merkins and LBCs. Start with 1 and 1, then 2 and 2, 3 and 3, all the way up to 21 and 21. The total works out to be 231 of each. When you get to 15 and 15, you’re a little more than halfway there. Always a crowd pleaser.

Mosey to the Doty grass area where cones were laid out for some partner 11s: Iron Crosses and Iron Crosses. Partner 1 wheelbarrows Partner 2 from one cone to the other, stopping at the halfway point for 10 decline merkins. Partner 2 executes 10 Iron Crosses at the far cone. Flapjack and wheelbarrow/decline merkin back, Partner 2 executes 1 Iron Cross.

 

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

Is Hell Freezing Over?

  • When: 20191126
  • QIC: Flo
  • The PAX: Peg (R), Floppy, Grits (R), Splinter, Space Cowboy, Green Bags, Microwave, Milton, Schrute, Bee Wax, Mary


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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:  40 degrees

FNGs:  None

COP:   SSH, TTT, Hill Billies, Imperial Walkers, LBAC OH Claps, Terrible Ts

The Thang:

Mosey / Indian Run to Huger Park with a few stops along the way for Squats.

Once there, pull-ups were the theme with a few other exercises peppered in for flavor.

  • Underhand Pull-ups
  • Step-ups
  • Overhand wide stance Pull-ups
  • Swing Merkins
  • Close Fist Pull-ups
  • WWI Sit-Ups
  • Rinse and repeat in some fashion with a few tweaks to the reps

Mosey / Indian Run home with a few stops for PT

Jail break from the last stop back to the AO

Mary:  Flutter Kicks, Jane Fondas

Numberama, Namerama, Announcements, Pledge, COT

Devo: When you give thanks on Thursday, don’t give thanks to “nothing” or give thanks to something ambiguous. Thank your Heavenly Father who is the giver of all good gifts.

Moleskin: Fanny Pack and Smokey were both absent today. If YHC didn’t see them out and about on occasion, I’d e inclined to believe the live at the AO. They are stalwart. They are always there. For both of them to be absent on a given day is a sign of the apocalypse.

Dressing Sexy on Halloween

  • When: 20191031
  • QIC: Mary
  • The PAX: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, Space Cowboy


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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: 74 Degrees

FNGs: any FNGs

COP:

In Cadence

20 Skeleton Jacks (SSH)

20 Baby Bats (Little Baby Arm Circles)

20 Vampire Bats (Big Arm Circles)

20 Scarecrows (Don Quixotes)

The Thang:

OYO Mosey to Blocks AKA pumpkins then to horseshoe pits

DORA Run

400 Flying bats (Squats)

300 Mummy Situps (WWI Situps)

200 Vampire’s Iron Crosses

100 Pumpkin Presses

Mary: No Time

Numberama: 13

Namerama: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, Space Cowboy, Mary

Pledge and COT

Announcements: Ruck for hunger November 16th, 9am @ Coastal Coffee Roasters

Devo:

Moleskin: We reap what we sow. Be mindful of your thoughts, for they become your actions. The mind is a fertile soil that will grow whatever is planted – good or bad. Do you find yourself thinking badly or unkind thoughts about your wife or others? It’s easy when we’re frustrated to think quick, little negative thoughts; “she’s so frustrating, damn whys she so bitchy, or your suck”… Be mindful as these will grow and fester and ruin your relationship. Think positively and pay attention to the good things and plant those in your mind and you’ll soon be noticing and thinking more and more good things about your spouse or others.

Skip Williams – The October Running of The Hero

  • When: 20191119
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy


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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: 48

FNGs: None

COP:

SSH: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – IC

LBAC: 10 Forward – IC, 10 Backward – IC

T Claps: 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 one of our own, Hospice (Skip Williams). Skip is what F3 is all about. Always encouraging others. Always has a positive attitude. When he was diagnosed with a heart issue he was told it was difficult to diagnose, because he was in such good shape. He was told most people with his condition could not walk up a flight of stairs without running out of breath. Skip was still coming to boot camps. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 14

Namerama: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy, Milton

Announcements: Summerville Christmas Parade (12/8), Christmas Party (11/12) – Oak Rd Brewery

COT

Devo: Keep training for life. You never know when you will need it. 

Moleskin: 

Simple Doesn’t Mean Easy

  • When: 20191114
  • QIC: Greenbags
  • The PAX: Microwave, Mary, Splinter, Space Cowboy, Fanny Pack, Milton, Schrute


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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 38

FNGs: None

COP:  Various Merkin Bear Squares, DQ & TTT

The Thang:

Simple workout.

Run 2 Minutes

10 Burpees IC

10 Squats OQ

10 WWI Situps OQ

Repeat until we got to the square.

3 Sets of 10 Incline Merkins

2 Sets of 5 Decline Merkins

2 Sets of Staying Alives using the lamp post as our lines.

Run back to AO repeating the Run, Burpee, Squat, WWI Sit Ups

Mary: Done during the BC

Numberama: 8

Namerama:

Microwave, Mary, Splinter, Space Cowboy, Fanny Pack, Milton, Schrute, Greenbags

Pledge and COT – Done

Announcements: Ruck For Hunger

Devo: Keep it simple. Addition by subtraction. If you’re feeling overwhelmed anywhere in your life look to see if you’re just doing to much. Sit down. Write down all the things that’s on your mind. Get it out of your head and onto paper. Then look at what you can eliminate, delegate or automate. You have the power over your schedule. Keep it simple.

Moleskin:   Kept my promise to the pax and kept them warm on a cold morning. Great workout this morning. The most simple workouts tend to be the most brutal. Easy to remember and you’re doing repeated reps so the same muscles get a good workout. Simple doesn’t mean easy.