Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

I Was Told There Would Be No Math

  • When: 20211019
  • QIC: Milton
  • The PAX: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose


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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: 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

Sweaty Pearls

  • When: 20210819
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Smokey, Old Flame, Splinter, Goose, Radio, Hot Spot,


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Conditions: 75 and Extremely Humid!

Count: 8 Pax – no FNGs

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Baby Arm Circles IC, 10 Big Arm Circles IC, 10 Burpees on Q.

Run to storage and retrieve CMU.

String of Pearls:

Pearl 1: 20 block curls, 15 block skull crushers, 10 kettle bell swings.

Run 1/4 mile to NW corner

Pearl 2: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 3: 20 merkins on Q, 15 incline merkins on Q, 10 decline merkins on Q

Run 1/4 mile to NW corner

Pearl 4: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 5: 15 squat-clean-thrusters, 20 block curls, 20 kettle bell swings

Run 1/4 mile to NW corner

Pearl 6: 15 American Hammers IC, 25 flutter kicks IC, 50 LBC oyo

Run 1/4 mile to start

Continuous block military press as pax individually returned blocks to storage.

Run to COP.

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man(Goose)

Devo: Hot Spot – Talking to God through prayer.

Adding at the Concrete Beast

  • When: 20210603
  • QIC: Flo
  • The PAX: Lugnuts, Splinter, Microwave, Smack Down, Fanny Pack, Milton, Goose, 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:  74 degrees

FNGs:  None

COP:  SSH,  Imperial Walkers, Monkey Humpers, LBAC

The Thang:

Mosey to the Concrete Beast

Hit the lower deck for BTW and People’s Chair

Work our way up to the top deck floor by floor adding one exercise at each stop and traversing the ramps with bear crawls and backwards runs.

WWI Sit-ups

WWI Sit-ups, Merkins

WWI Sit-ups, Merkins, Squats

WWI Sit-ups, Merkins, Squats, Flutter Kicks

WWI Sit-ups, Merkins, Squats, Flutter Kicks, Carolina Dry Docks

WWI Sit-Ups, Merkins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges

WWI Sit-Ups, Merksins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges, LBCs

WWI Sit-Ups, Merksins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges, LBCs, Burpees

Mosey back to the AO

Mary:  No time for Mary

Numberama, Namerama, Announcements, Pledge, COT

Devo:  An exercise and humility and the Ten Commandments borrowed from Stalker. You had to be there.

Moleskin: The Concrete Beast never disappoints, especially when the summer humidity is in full swing.

 

 

Blocks, Tires, and Tennis Courts

  • When: 20210427
  • QIC: Flo
  • The PAX: Goose, Hot Spot, Grits, Threes Company, Splinter, Space Cowboy, Fanny Pack, Smokey, Matlock, 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:   56 degrees

FNGs:  None

COP:  SSH, LBAC, Don Quiote, Hillbilly Terrible Ts

The Thang:

Divide into groups and split up between three stations. Each group spends 10 min at each station and then rotates.

Block Station:  Curls for the Girls, Overhead Press, Squats. Twenty Reps each. Rinse and repeat.

Tennis Court Station:  11s with LBCs and Flutter Kicks. Add suicides if you finish the 11s in under 10 minutes.

Tire Station:  Partner up and complete a combo of tire jump, Burpee, and Tire Flip. Keep going for 10 min.

Mary:  WW2 Sit-Ups, Heel Taps, Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Quick word from Daniel 1 about not compromising. Daniel and his companions didn’t compromise their beliefs when they were told to eat the food of the king. God blessed their obedience and faithfulness. We face situations everyday where we will be tempted to compromise. Walk the straight and narrow path and don’t stray.

Moleskin:  The tire jump/flip/burpee station was certainly the most challenging for YHC. The PAX seemed to appreciate the variety of challenges brought by today’s workout. We continue to the double-digit streak at Seismic.

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel


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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

FNGs: None

COP:

SSH: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Fall of Baghdad seismic 4/1

  • When: 20210401
  • QIC: Schrute
  • The PAX: Old Flame, Pretzel, Microwave, Flo, Milton, Fanny Pack, Space Cowboy, Smokey, and YHC


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f3 facebookWeather : warm 60 degrees

Warm Up: brief little baby arm circles and 20; four count side straddle hops

 

the Thang: a 1.2 mile run the long way around the block and back to AO to cinder block pile.

the WOD is The Fall of Baghdad

this is a Go Ruck Tribe challenge for the Month of March. YHC decided to bring it to Seismic for a tryout.

each PAX grabbed a block abs headed to back parking lot to circle up for

34 rounds (represents 34 killed in action during battle)

1 squat to thruster (1st Marine Division participated on combat)

3 Merkins (3rd Infantry Division participated in action)

5 four count Mountain Climbers (represents 5 coalition forces which participated in battle)

exercise was on your own

stopped for time and returned blocks  to end with a 1/2 mile run back to AO

Mary; 34 flutter kicks/10 WWI sit-ups/10 LBCs/4 merkins

 

Pretzel went on a run around AO during BC workout on DL

pledge announcements and COT

numberama 9

Q was very appreciative of PAX participating in workout

dont be a sick

 

Always Forward. Never Backward.

  • When: 20210311
  • QIC: Flo
  • The PAX: Lug Nuts, Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Goose, Schrute, Hospice


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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:  51 degrees

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers

The Thang:

5 – 4 – 3 – 2 – 1

50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits

Rinse and Repeat

Mary:  WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts

Announcements, Pledge, COT

Devo:  Always Forward. Never Backward.  YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.

For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.

For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.

Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.

The Anti-Hero

  • When: 20210309
  • QIC: Flo
  • The PAX: Lug Nuts (FNG), Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, 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:   37 degrees

FNGs:  Welcome Lug Nuts

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies, Imperial Walkers

The Thang:

20 Pickle Pounders, 20 Tire Jumps, 20 Chest Presses w/block, 20 Tricep Extensions, 20 Pull-ups, Run backwards around the tennis courts. Rinse and repeat until time is called.

Mary:  LBCs and Heel taps

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Samson was a man of great strength whom God used to fight against the enemies of his people. However, Samson was a bit of an anti-hero because he was selfish and had multiple character flaws. Two main ones led to his downfall:  pride and lust.

YHC challenged the PAX to guard their marriages, relationships and hearts from pride and lust as they are snares for all men.

Moleskin: First Q of 2021 for YHC. Running backwards is always a challenge as it works our lower body muscles in a different way. Additionally, YHC hates tire jumps and they are always tough. As Milton reminded me, I only had myself to blame.

Our FNG enjoyed himself and we look forward to having Lug Nuts back in the gloom with us soon.

 

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