Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Explore the Space

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

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 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:   

The 4 Corners of Doty

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


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: 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 Leave a Comment

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 Leave a Comment

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 Leave a Comment

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: 

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

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

Sunday Creamer

  • When: 20210905
  • QIC: Schrute
  • The PAX: Hot Spot, Show Me, Training Wheels, YHC


by Leave a Comment

Weather: 66 degrees and clear

warm up: waiting for 5 AM start

 

The Thang: a visit from Training Wheels out of North Georgia. Visiting family. Training Wheels rucked 3 mile at a brisk pace.

Hot Spot cycled multiple miles back to abs out from AO

Show Me and Schrute ran 4.72 miles

Show Me went back out to complete a 13 mile goal for the morning.

 

COT: conversation with Training Wheels about his AOs and ruck events.

Numberama: 4

have a great weekend