Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, 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: replace with weather

FNGs: any FNGs

COP:

45 – SSH – IC

16 – Burpees – IC

45 – Squats – OQ

16 – Merkins – OQ

45 – Calf Raises – OQ

16 – Terrible Ts – IC

The Thang:

Mini Dora

139 lunges – 1 for every one of JT Daniel’s passing yards

332 leg lifts – 1 for every rushing yard

Mary:

45 – Crunches – IC

16 – Jane Fonda’s – IC

45 – Flutter Kicks – IC

16 – American Hammers – IC

45 – Freddie Mercury’s – IC

16 – Pickle Pounders – IC

45 – WWI Sit ups – OQ

16 – Heel Touches – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Headlines: Election Day is Here and Flo Channels His Inner Floppy

  • When: 20201103
  • QIC: Flo
  • The PAX: Pretzel, Peg, Space Cowboy, Fanny Pack, Milton, Smokey, Placebo, Sugar Mountain, Microwave


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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:  39 degrees

FNGs:  None

COP:

SSH, TTT, LBAC, Imperial Walkers, Monkey Humpers, Terrible Ts

The Thang:

Today is election day, so YHC came prepared with puns and exercises for the PAX.

Pick and running mate and run for office

  • Partner up. One man runs to the end of the field and back while the other does four-count butt-kickers until the two of you come to the cumulative number of 123 (the number of days Kanye West has been running on the Birthday Party ticket)
  • To run the office and make it to Capitol Hill, you have to climb the mountain. Four-count mountain climbers while your partner runs the field. Keep going until the cumulative number of 33 is hit (number of senate seats up for grabs today)

Swing states

  • 20 Block Swings

Head to the picnic area

  • Every politician wants a seat at the table. Twenty squats so low that your butt hits the bench
  • Core values – some core PT to rest the legs consisting of WWII sit-ups, Spider-man, LBCs, and pickle pounders
  • Every politician needs a platform. We’ll jump to ours. Twenty box jumps

Return to the field and our blocks

  • Sometimes you have to cross party lines to get things done. Ice skaters over the block, 4 count
  • Balance the budget – lift one leg off the ground and complete a single-leg squat low enough to touch your block on the ground
  • Donkey kicks x 10
  • Elephant walk (bear crawl forward twenty yards and then backwards twenty yards)

For Kanye

  • Kanye West is on the ballot in 11 states so we do Jingles’ 11 in his honor (Merkins on the block / overhead presses)

Mary:  WWI Sit-ups, American Hammers, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: From Ephesians 2:11-14 – In all of the nastiness, polarization, and division we will likely witness today, recognize that in Christ he has made us one. Through his death and breaks down the walls that divide us and make us one in Him.

Moleskin: YHC remembers fondly an election-themed workout that Floppy did four years ago. Today’s was not as good as that, but it was still fun and got a few laughs and comments from the PAX. Credit to my M for helping me with my weinke last night as today’s workout was developed. Scary moment today when Milton heard his calf muscle pop. Check in on him if you get a chance and make sure he’s ok. Finally, Space Cowboy headed out early to do his civic duty and vote. He and Pretzel also win the day for wearing shorts and t-shirs… Pretzel had the cut-off t-shirt. They are real men.

 

Good Memories

  • When: 20200929
  • QIC: Flo
  • The PAX: Sugar Mountain, Hospice, Mary, Peg, Space Cowboy, Floppy, Splinter, Schrute, Milton, Smokey, Microwave, Matlock


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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:  73 degrees

FNGs:  None

COP:

SSH, TTT, Imperial Walkers, Hillbillies, Terrible Ts, Burpees

The Thang:

Mosey to Huger Park with three stops along the way:

– Stop 1:  5 Burpees, 10 WWII Sit-Ups

– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders

– Stop 3: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats

At Huger Park, repeat the exercises from the last stop an dadd 25 LBCs to the end.

The PAX split into two squads and rotated between core exercises and pull-ups (Three rounds: 15, 10, 5 while PAX did core exercise until the other group returned)

Close out our time at the park with 10 Burpees

Mosey back to the AO with two stops along the way due to time contraints:

– Stop 1: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats

– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders

Goose Step 30 yards then jail break sprint back to the AO.

Mary:  WWI Sit-Ups, Flutter Kicks, High Plank w/a few Merkins for good measure

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Referencing the resurrection of Lazarus from the dead, YHC shared with the PAX that we are all entombed in our sin and shame. Jesus calls us forward into the light. We can’t save ourselves, it is only by His power and His grace. Let’s not stay in our sinful shape, humbly allow Him to rescue us.

Moleskin:  The path to Huger Park and back is a memorable one for YHC. I took a group of PAX on that path on my first Q a little over four years ago. After a long layoff, this seemed like a good route on which to lead the PAX today. The PAX worked hard, college football mumble chatter was present, and everyone left better for being out this morning. Thanks for the opportunity to lead!

 

Claudia Apolinar – The September Running of The Hero

  • When: 20200917
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly


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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: Wet

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 Claudia Apolinar. Claudia is Los Angeles county deputy sheriff. Claudia and her partner were ambushed by a gunman while sitting in their car. They were both shot several times. Claudia had the presence of mind to radio for help, and apply a tourniquet to save her partner’s life. 

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: 14

Namerama:Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly, Milton

Announcements: Ruck for Hunger, Bethany Food Drive, Tiger Buddy Program, St. Paul Men’s Hike – Ask Cannoli about all of these. He has all the info.     

COT

Devo: 

Moleskin: 

That was stupid – Seismic 25 Aug 20

  • When: 20200825
  • QIC: Mary
  • The PAX: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack,


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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: 76 and wet

FNGs: none

COP: 25 SSH IC, 25 OC IC, 25 TTT IC

The Thang:

Indian run to gazebo corner

25 merkins OYO

Bear crawl half way down short side – crab walk remainder

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

 

Indian run to gazebo corner

25 merkins OYO

Lunge on the short side

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

Indian run to gazebo corner

 

Mosey to field

Staying alive with burpees – 4 cones

Mosey to Start

Mary:

50 Alt speed Flutter kicks OQ

25 WWI Situps OQ
20 Burt Reynolds each side OQ

100 Janes Fondas OQ

Numberama:

Namerama: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

Be a Man in Your Relationship with God

There is a clear difference between men and children. Children avoid pain. Men understand pain is often necessary for growth. Children look to blame others. Men take responsibility for their actions. Children look out for themselves. Men look out for their families and friends. Choose to be a man today.

Practical Steps

  1. Today, do one act that shows you choose to put others before yourself – whether that means giving your wife a back rub after you’ve had a long day, going out of your way to help a friend, or even just lending an ear to someone when it may feel inconvenient to do so.

Moleskin:  “That was stupid” Milton’s comment on trying to bear crawl the entire short side of the AO, only to stop halfway then crabwalk as a substitute. It’s much farther than it looks…

Space Cowboy Went Looking For Pearls…… And Found a Rock Instead!

  • When: 20200818
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Splinter, Pretzel, Muscadine, Middle School, Flo, Major Dad, Smokey, Grits, Space Cowboy, Hot Spot


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Conditions: 70 degrees and humid

Count: 12 Pax

The Thang:

Warm at COP – 20 SSH IC, 10 Burpees on Q

String of Pearls:

.2 mile run and Pearl 1 – 10 squats on q, 10 merkins on q, 10 LBC on q, 20 Flutter Kicks IC, 10 Lunges each leg on Q

Rinse and repeat – 4 x total

.2 mile run and Pearl 2 – 10 Monkey Humpers IC – courtesy of Pretzel, 10 Diamond Merkins courtesy of Flo, 10 American Hammer IC courtesy of Fanny Pack, 100’s courtesy of Muscadine, 10 Jane Fonda IC courtesy of Milton

Rinse and repeat – 3 total

Return to COP

COT: Count, Namorama, Pledge of Allegiance, Announcements, BOM, Rock ceremony: Middle School presented to Space Cowboy

Devo: Hot Spot

 

David Dorn – The August Running of The Hero

  • When: 20200813
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits


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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: 77 and humid

FNGs: None

COP:

SSH: 1 – 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 David Dorn. David was a retired police captain fatally shot during looting in St. Louis. He was killed while responding to an alarm at a pawnshop. He gave his life trying to help others when he had no obligation to do so. 

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: 14

Namerama: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits, Milton

Announcements: Repo’s fundraiser birthday run. 8/29 – Info posted to the Facebook page.      

COT

Devo:  

Moleskin: 

Take A Lap

  • When: 20200811
  • QIC: Milton
  • The PAX: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags


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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 and humid

FNGs: None

COP:

SSH – 50 – IC

TTT – 10 – IC

Imperial Walkers – 10 -IC

Don Quixote -10 – IC

The Thang:

Burpees – 10 -IC. Run a lap around the outside of the AO. Rinse and Repeat.

Mary:

Jane Fonda – 10 -OQ

WWI Sit-Ups – 20 – OQ

Numberama: 12

Namerama: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags, Milton

Pledge and COT

Announcements: Cannoli’s Birthday fundraiser, Repo’s birthday fundraiser. Check Facebook for details on both.

Devo: Jeremiah 29:11 – “For I know the plans I have for you”, declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future”.

Moleskin:   replace with moleskin

Prefontaine

  • When: 20200804
  • QIC: Hot Spot
  • The PAX: Milton, Splinter, Space Cowboy, Probie, Old Flame, Cannoli, MIcrowave, Pretzel, Hospice, Smokey, Peg, Grits, Middle School, Major Dad, Stalker, Hot Spot


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Conditions: 80 degrees and mild

Count: 16 Pax

The Thang:

Warm up at COP: 20 SSH IC

Big loop around tennis courts and horseshoe pits endexing at storage area.

All pax retrieve a cmu and muster at picnic area.

Prefontaine: similar to Usain Bolt but with a longer run – .26 mile loop.

2 man teams – run the loop while remaining pax perform selected exercises – 1 upper body , 1 lower body, and 1 ab routine

1st team – Space Cowboy and Splinter: merkins on Q, block squats on Q, flutter kicks IC

2nd team – Pretzel and Old Flame: block curls on Q, lunges on Q, Hello Dolly IC

3rd team – Milton, Peg, Smokey: block tricep extensions on Q, toe taps IC, Wheezy Jefferson on Q

4th team -Grits and Middle School: derkins on Q, Bulgarian split squats on Q, lbcs on Q

5th team: Microwave and Hot Spot: blockees IC, squat pulses on Q, Freddie Mercury IC

6th team: Stalker and Hospice: block overhead press ear to ear IC, gorilla squats on Q, American Hammer IC

Team 1 completed 3 loop runs, Teams 2-6 completed 2 loop runs.

Return cmus to storage, remusted, and group run a final loop of course and return to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Being inundated – and how to release to GOD.

Real Men Embrace the Pearls!

  • When: 20200721
  • QIC: Hot Spot
  • The PAX: Microwave, AC/DC, Fanny Pack, Milton, Old Flame, Space Cowboy, Splinter, Flo, Smokey, Grits, Peg, Major Dad, Stalker, Hospice, Goose, Hot Spot


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Conditions: 76 and humid

Count 16 pax (8 Respect members)

The Thang: String of Pearls beginning at COP

10 SSH IC

10 Squats on Q

5 Burpees IC

10 Merkins on Q

10 LBC on Q

Run to 4th and Palmetto – rinse and repeat pearl

Run to 3rd and Walnut – rinse and repeat

Run to 1st North and Bryan – rinse and repeat pearl

Run to Luke and Hickory – rinse and repeat pearl

Run to Luke and Pine – rinse and repeat pearl

Run to Central and 1st North – rinse and repeat pearl

Run to Central and 3rd North – rinse and repeat pearl

Run to 4th and Laurel – rinse and repeat pearl

Run to 4th and Palmetto – rinse and repeat pearl

Run home to COT

Totals: 10 .2 mile segment runs =  2 miles; 10 pearls for a total of 100 ea SSH, squats, merkins, and lbcs, and 50 burpees.

COT: Count off, namorama, announcements and pray requests, Pledge of Allegiance, and BOM

Devo: Hot Spot – Galations: Written Law (Commandments) vs. Living in the Holy Spirit (fruits of the spirit)