Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

One Time at Faultline When We Played Spin the Bottle

  • When: 20190624
  • QIC: 50-50
  • The PAX: Adjustment, Caterpillar, Grasshopper, Dowry, Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven,  Bob Jones


by Leave a Comment

Conditions: Summery

Disclaimer: None

FNGs: None

COP: SSH x 15 IC, TTT x 10 IC, BAC (F) x 8 IC, BAC (B) x 8 IC,  DQ x 10 IC

Thang:

-Each PAX grabbed a block 

-Played “Spin the Bottle” by taking turns spinning a bottle and doing the exercise written on the card for the # of reps on the card

5: OHP (4 ct IC)

6: mountain climbers  (4 ct IC)

7: KBS (OQ or OYO)

8: burpees (5 ct IC)

9: tri extensions (4 ct IC)

10: merkins (4 ct IC)

J (11): squats w/ block (4 ct IC)

Q (12): curls (4 ct IC)

K (13): flutter kicks (4 ct IC)

Ace: PAX choice

–COT:

Pledge of Allegiance

Announcements

Beast Week this week; July 4 Convergence @ The Ditch

Numberama

11

Namerama

Adjustment (R), Caterpillar, Grasshopper, Dowry (R), Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven (R),  Bob Jones (R), 50-50

BOM (led by YHC)

Devo: None

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 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 The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

Photo finish

  • When: 20190621
  • QIC: Pretzel
  • The PAX: Old D, Old Flame, Repo, Redo, TKO, Professor Klump, Snap On, Stalker, Space Cowboy, Sprinkles, Pretzel


by Leave a Comment

Pre-0500: Klump, Slicker and Pretzel out for runs of various lengths.

0500: Commence. Runners running, riders riding, the injured rehab walking.

0530-0545: Return to AO for coffee and 2nd F.

 

Notes:

Critters spotted: 1 duck

Space Cowboys lost: 0

PAX wearing women’s underpants: 0 (unconfirmed)

Qs nearly pooping themselves before massacring the the Starbucks bathroom: 1

OK or not, it was about to go down.

To Boldly Go…

  • When: 20190620
  • QIC: Milton
  • The PAX: Smokey, Grits, Space Cowboy, BeeWax


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: Hot and Humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 15- IC

Don Quixote: 15 – IC

Little Baby Arm Circles (Forward & Backward): 15 – IC

T-Claps: 15 – IC

The Thang:

Run to the concrete beast (Summerville Parking Garage)

Partner Up. Start at the bottom floor. Wheelbarrow or Piggy back ride your partner to the top. Every time you trade off do 10 WWI sit-ups.

Jail break to the stairs.

At the top: 10 Squats. Run down the stairs. At the bottom: 10 Merkins. Run up the stairs. Rinse and repeat.

Mary:

Indian Sit-ups: 15 – OQ

American Hammer: 15 – IC

Flutter Kick: 25 – IC

Numberama: 5

Namerama: Smokey, Grits, Space Cowboy, BeeWax, Milton

Pledge and COT

Announcements: Beast Week, July 4th Convergence at the ditch.

Devo: Patience is a virtue that must be practiced and tested to be achieved. You are exactly where God wants you to be at this moment in your life.

Moleskin: When Space Cowboy went to the garage on Tuesday (6/18/2019) he was not lost. He was just being impatient.

Lost in Space

  • When: 20190618
  • QIC: Flo
  • The PAX: Space Cowboy, Good Times, Adjustment (R), Fanny Pack, Show Me, Pretzel, Old Flame (R), Milton, Bee Wax, Hospice (R), Smokey, Peg (R), Bob the Builder (R), Schrute


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:  72 degrees and humid

FNGs:  None

COP:  SSH, TTT, LBAC, Don Quiote, Terrible Ts, Hillbillies

The Thang:

.5 Mile Indian Run

10 4×4’s

Grab a block and head to the restroom building

  • Curls for the Girls
  • Block Press
  • Big Boy Sit-Ups with the Block
  • Flutter Kicks
  • Overhead Press
  • Balls to the Wall
  • Merkins
  • Carolina Dry Docks
  • WWI Sit-Ups

Build a Wall (Trump): PAX holds People’s Chair while passing cinder blocks to one end of the line and stacking them. Then reverse and build the wall on the other side.

Reverse Usain Bolt

Mary:  Heel Taps, Pickle Pounders, Captain Thor

Numberama, Namerama, Announcements, Pledge, COT

Devo: Luke 2 tells us about when boy Jesus stayed in Jerusalem when his parents and their caravan headed back home. When his parents noticed he wasn’t in their company they went back and searched the city. Eventually, they found him in the temple talking with the priests and scribes who were in awe of his knowledge.

YHC’s girls studied this passage in VBS yesterday. Last night, my M and I discussed it with them. Our discussion centered on Jesus knowing God’s purpose for his life, even at a young age, and that he was resolute in following that purpose.

YHC’s challenge to the PAX this morning: Know your purpose. By walking with God closely we can hear His call in our lives. When we find the purpose He calls us to, we will find peace, contentment, and joy.

Moleskin:

Bob the Builder got a good stretch during Don Quiotes.

Space Cowboy took a field trip. He had to stop running during the Indian Run and thought we went a different direction. A search party was sent and eventually he was found coming back to the AO after he had nearly run to the Concrete Beast looking for us. This resulted in many jokes at Cowboy’s expense, which he took like a champ. Adjustment suggested we change his F3 name to “Lost in Space.”

Who really invented “The Creamer”?

  • When: 20190609
  • QIC: City Slicker
  • The PAX: Bueller, High Stick, Muscadine, Floppy, Splinter, Flanders, Schrute, Waldo, Pretzel, Repo, 50/50, Grasshopper, Defib, Space Cowboy, Wreck-it Ralph, Manana, Sugar Mountain, Shortcake, Placebo (R), Professor Klump (R), Peg (R)


by Leave a Comment

Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Clear

The Thang:

21 PAX got miles in either running, rucking or biking. One shuffled in for just coffee – great to see you Shorty! Also great to see Floppy back in the gloom!

Pack & Play on a Saturday!

  • When: 20190608
  • QIC: Hot Spot
  • The PAX: Quaker, Tee ball, M&M, Space Cowboy, Three's Company, Wreck it Ralph, Rawhide, Bee Wax, FNG - Mugsy, Hot Spot


by Leave a Comment

Conditions: 75 degrees and humid

Count: 10 Pax – with 1 FNG

The Thang:

Warm up at COP: 25 SSH IC, 25 Through The Tunnel IC, 25 Don Quixote IC

Mosy to storage and each pax grabs CMU and mosies to Station 1.

Station 1 – 10 merkins, 10 incline merkins on block, 10 decline merkins on block, 10 hand release merkins, 10 burpees all on Q.

Mosy to Station 2

Station 2 – 20 block squats, 20 left leg lunges, 20 right leg lunges, 20 calf raises with block, 20 block squat thrust all on Q

Mosy to Station 3

Station 3 – 30 block curls, 30 block skull crushers, 30 block forearm curls, 30 block upright rows – all on Q

Mosy to Station 4

Station 4 – 40 block military press, 40 block bench press, 40 block swings, 40 standing block twists – all on Q

Mosy to storage to return CMU; Mosy to COP

COP: Mary – 50 LBC on Q, 10 Seal Sit Ups on Q.

Count, Namorama, Pledge of Allegiance, BOM, FNG naming.

Devo Hot Spot – The Sheep and The Goats

Guess Who came to Faultline……………….

  • When: 20190601
  • QIC: Hot Spot
  • The PAX: Quaker, Gypsy, Tee ball, M&M, Good Times, Bellator, Tigger, Mother Board, Space Cowboy, Three's Company, Hot Spot


by Leave a Comment

Conditions: 80 degrees and humid

The Count:  11 Pax

The Thang:

Warm up at COP: 25 SSH IC, 25 Don Quixote IC, 10 Burpees on Q

Mosy to storage and each Pax grabs a CMU and re musters at COP

5-4-3-2-1 Dora

Pair into battle buddies.  EAch team executes 500 LBC, 400, Squats, 300 Merkins, 200 SSH-4 CT, 100 block curls.  One man down, one runs the big loop – every other run with block in tow.

Routine took entire period.

COP: Count, Namorama, Pledge of Allegiance, BOM

Devo: Intentionality in all areas of our lives.  Hot Spot

Flo’s Last Gift

  • When: 20190604
  • QIC: Milton
  • The PAX: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker


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: 75 and Humid

FNGs: Auger

COP: 

SSH x 20 IC, LBAC x 10 IC (forward and backwards), High Knees x 10 IC, Terrible T’s x 10 IC

The Thang: I felt the best way to honor our previous AO Q was to recycle one of his previous Qs while wearing a tank top and bandanna. I though it was appropriate that Flo had titled the workout “One Last Gift”.

Indian Run to finish loosening up

ALARM:  A-L-A-R-M (these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples

ALARM 1 = Carolina Dry Dock, Lunge, LBC, Run, Merkin

ALARM 2 = Curls for the Girls, Prayer Squat, Peter Parkers, Run, Makhtar N’Diayes

ALARM 3 = Dips on the Block, Jump Squat, Mountain Climbers, Run, Monkey-Humpers

ALARM 4 = Over Head Press, Calf Raises with the Block, WWII Sit-ups, Run, Block Merkins

Return blocks

Mary:

Indian sit-ups x 20, Freddie Mercury x 10 IC, Flutter Kicks x 10 IC, Pickle Pounders x 10 IC, American Hammer X 15 IC

Numberama: 23

Namerama: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker, Milton

Pledge and COT

Announcements: Beast Week, Father’s Day Convergence, Run The Runway

Devo: We all feel restless sometimes due to the activities we choose to let dominate our lives. Take time to rest, recharge, and enjoy your blessings.

Moleskin: Muscadine’s bowel movements are harder than his commitment.

The art of the Shortcake Shuffle

  • When: 20190602
  • QIC: City Slicker
  • The PAX: Bueller, Hot Tub, DHL, Borland, Pyle, Gypsy, Space Cowboy, Grasshopper, Wee Woo, Double Trouble, The Colonel (R), Placebo (R), Megablock (FNG - 2.0)


by Leave a Comment

Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Ideal

The Thang:

13 PAX got miles in. One shuffled in for just coffee.

At least Double Trouble showed up for the 2nd F? He seems to now be mastering what is called the Shortcake Shuffle. That is a walk from the car to Starbucks for just coffee. Well done!

Welcome 2.0 FNG Matt Gilmer, aka Megablock.

Happy birthday Gypsy!