Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Who EH’d You? – The February Running of The Hero

  • When: 20200218
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Three's Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder


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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: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Merkins – 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 F3 brother that EH’d you. They may not have known why you needed F3, but they knew you did. You keep coming back because you know you need it. Think of someone in your life that needs F3, and put the EH on them. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama:Microwave, Smokey, Space Cowboy, Splinter, Three’s Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder, Milton

Announcements: 

COT

Devo:  

Moleskin: 

The Secret Concert Before the Tour

  • When: 20200213
  • QIC: Floppy
  • The PAX: Flo, Ramen, Bob the Builder (Respect), Smokey, Fanny Pack, Sprinter, Space Cowboy, Muscadine, Microwave


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Weather: 70 degree February day with the occasional breeze

FNG: not today

Warm-Up: It’s 5:00, let’s go…started with a jog with various stops for SSH, TTT, baby arm circles, and overhead claps (in front of the window at the Y) that ended at the Concrete Beast.

The Thang: A garage workout in the spirit of the Shocker.

  • Top level: 25 merkins and LBCs
  • Go down a level: 24 Peter Parkers and American Hammers
  • Take stairs to the bottom: 23 Squats and hold plank for 23 seconds
  • Run to the entrance: 22 monkey humpers and pax’ choice of 22 Carolina Dry Docks or 44 Brick Curls
  • Run up to the top and do all exercises again dropping the count by 1 at each level
  • Head back to the AO stopping at various points for Flutter Kicks, Monkey humpers and some calf raises that burned

Mary: Nothing, the 6 walked up right at the time to finish

Devo: YHC was the Summerville Q of the Year in 2017. March 22, 2018 was his last boot camp Q. The creativity juices were gone. They’re finally coming back. It’s ok to not be ok, as long as you don’t stay there.

Moleskin:

As mentioned above, YHC used to Q a good bit, but then went MIA from the boot camp Q sheet for almost two years due to creativity blocks, person goals, and injuries. I decided 2020 is the year to get back at it. The magic date was going to be my birthday on February 25th, but Milton posted late last night he needed a Q. I have a few ideas rolling around in my head for a few weeks. I pulled one out and told him I’d take it. I didn’t tell anyone or post a pre-blast.  As I walked up I heard pax asking who the Q was supposed to be. I ran up, said Floppy has the Q, and off we went. The way I saw it this was the secret concert to get ready for the big tour. It’s reserved for a select few…the tip of the spear. Were there some mistakes in calls? Yep. Did the pax bring the mumble chatter? Yep. Did pax say they hated and enjoyed the workout? Yep. Are the creative juices back? Come out to Seismic on February 25th to find out. Thanks to all of the men that showed up today. If nothing else I’m glad to hear that Bob the Builder still can’t count and still turns around when little baby circles backwards is called.

 

 

Sweat deck in rain

  • When: 20200127
  • QIC: Grasshopper
  • The PAX: Caterpillar, Minivan, Grasshopper


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Conditions: Pouring rain, thanks to RECC front porch

FNGs: none

COP:

SSH x 35 IC, TTT x 35 IC, LBAC x 35

The Thang:

YHC dealt a sweat deck of cards, face cards J, Q, K are 11 reps each, A is 12.

Hearts – Burpees (x66 reps, OYO)

Clubs – Squats (x70 reps, OQ)

Diamonds – WW I sit-ups (x61 reps, OQ)

Spades – Merkins (X75 reps, OQ)

Mary: American hammers x 35 IC, Flutter kicks x 35 IC

Numberama: 3

Namerama: Caterpillar, Minivan, Grasshopper

Pledge and COT: done

Prayer (BOM): Caterpillar

Variety is the Spice of Life

  • When: 20200204
  • QIC: Flo
  • The PAX: Goose (R), Inferno, Hospice (R), Space Cowboy, KY, Splinter, Fanny Pack, Microwave, Mary, Smokey, Bob the Builder (R), Defib, Ramen, Grasshopper


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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:  54 degrees, dry with a nice breeze

FNGs:  None

COP:  SSH, TTT, LBAC, Imperial Walkers, Overhead Clap, Monkey Humpers

The Thang:

Mosey to the brick pile and get two bricks per man.

  • Overhead claps
  • Rocky Balboas
  • ¼ Mile Indian Run w/bricks
  • Overhead claps
  • Rocky Balboas

Trade your bricks for a block

  • Scorpion

Mosey with your block to the parking lot on the far side of the AO.

  • Curb crawl:   Bear crawl from one side to the other. At each curb you execute one Merkin with your hand on the curb. Bear crawl back and add one Merkin to your reps at each curb. Stop at six.
  • Curls for the Girls
  • Tricep Extensions

Move to the restroom building

  • While holding People’s Chair we shuffled the blocks to one end and build a wall
  • Balls to the Wall with shoulder taps
  • While holding People’s Chair we shuffled the blocks back the other direction until each member of the PAX had a block
  • Overhead press while in People’s Chair

Return the blocks

Mary:  WW2 Sit-Ups, LBCs, Pickle Pounders, Terrible T’s

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC is reading through the book of Esther this week. Esther was an exiled Jew who was chosen to be the new queen of the King of Persia. When a plan is put in place by the king’s most trusted advisor to annihilate every Jew in the kingdom, Esther is used by God to bring the deceptiveness of this plan to light. Ultimately, the plan fails and the king’s advisor, Haman, pays for his efforts with his life.

Esther was exiled from her home. Forced to live in a foreign land. Yet God used her terrible circumstances to save her people. YHC encouraged the PAX to remember that no matter how bad a circumstance may seem, God can work in it. Perhaps He has placed you there for a time such as this and intends to use you for His good and glory.

Moleskin: The PAX brought it today and made it through a variety of PT like pros. Goose is back, which is awesome. M&M appeared out of thin air, and KY paid a visit to his old stomping grounds!

Leg Day According To Old Flame

  • When: 20200122
  • QIC: Old Flame
  • The PAX: Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)


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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: No FNGs

Disclaimer: Push yourself, don’t hurt yourself. F3 doesn’t exist on paper so there’s no one to sue if you get hurt. Don’t get hurt!

COP:

Straight to The Thang!

The Thang:

Pax met and left for the parking garage at 0530.

Once there pax placed 30lb dumbbell at ground level by the stairs
40lb sandbag at 2nd floor by the stairs
60lb sandbag at 3rd floor by the stairs
80lb sandbag at 4th level by the stairs

One PAX picked up the 30lb dumbbell and took  the stairs up to the 2nd floor dropped it off there and picked up the 40lb sandbag and so on up the floors, swapping out at each floor. After taking the 80lb sandbag to the top floor, The PAX would turn around back down that flight of steps and do the same thing in reverse until finally getting the 30lb dumbbell to the ground floor.

The remaining pax ran the stairs to top and performed
15 Flutter Kicks IC
10 meekins
5 burpees
Then ran back down
The next man up started carry the wieghts.

PAX held plank until 6 was in, then rinse and repeat until each pax got a turn with the coupons

(6 rounds total)

Pax ran back to AO.

Mary: 

X-Ray and Space Cowboy squeezed in some LBCs waiting for the rest of us to get back to the flag.

Numberama: 6

Namerama:Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)

Pledge: ✅ 🇺🇸

Announcements:

Anniversary party 1/25/2020 at the Ponds. HC on the Facebook page.

Volunteer for the P200 if you can!  It’s our regions top fund raiser.

Prayers and BOM : 

For all the unspokens 🙏

Devo:

Moleskin:

AAR From Defib: This was Awesome! The excitement started a bit before start time because Old Flame pulled a Superman and raced to get across the train tracks before a train came by! (Don’t do that at home kids) Floppy and I both doubled down after enjoying the Richter at tremor. I’m not a runner, but it’s nice to pretend to be one. So before the BC I got to do the 1 mile warm up, 2 miles for time and another mile for just because 😂. The first mile of the 2 miles for time was strong. The second mile was slower, I felt tired, so I set a goal at that point to keep good posture and don’t walk. I made it 😄 The hamstrings were really tight after all that so I kept stretching and moving until we started Faultline. I wasn’t excited about running to the garage…. but I was excited about sandbags! It was kind of Old Flame to indulge my affinity for sandbags, though stairs with sandbags kind of suck and I’m afraid of falling over on my face with a weight behind my head 😂. It was a great workout. Old Flame got the idea for the workout after he did this workout with another fire company. The run back to the flag wasn’t super fun, the calves were twingy and tight. But I just focused on posture and cadence and did plenary fine without any cramping. The watch said that I got in 7.5 miles and 36 flights of stairs at the end of the morning workouts. At the end of it all I was tired, but not too tired. I was ready for a break though 😂  I don’t run, I do ruck, and I thoroughly enjoy BCs. So just by staying active with the F3 I can just go out and get 7.5 miles and feel no worse for wear. I definitely don’t recommend it, but I do hope that everyone keeps posting and keeps getting better; push yourself but don’t hurt yourself. Move your bodies, hang out with your F3 brothers in the gloom and even complain about the exercises! City Slicker asked why I was smiling when it was so cold before tremor started. I was smiling because I was just happy to be out in the gloom with these great guys. The running sucked 😂 but the company was great. And I got to pick up sandbags 🤘🤙 – Defib

Don’t overthink it

  • When: 20200116
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Space Cowboy, Splinter, Greenbags, Grasshopper, Smokey, Pretzel


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The ambush came just before dawn. Three men on horseback, each carrying a long rifle and a flask of rotgut whiskey, positioned themselves in the rocks and boulders that overlooked the encampment. The smoky remnants of the campfire still lingered in the air as the first shots rang out, shredding the canvas of the covered wagon and laying waste to our dried meats and beans.

What does any of this have to do with the workout, you ask? Nothing. Nothing at all.

Conditions: Low 60s, dry.

COP

  • SSH x2 IC
  • Mtn Climber x 10 IC
  • TTT x 10 IC
  • Imp Walker x 10 IC

Mosey to block pile for one block each, place them on the sidewalk by the diagonal parking spaces near the tennis courts, return to flag.

The Thang

The Cannoli Flame. A legacy of the gone-but-not-forgotten Aftershock AO. Run a lap around the block of Doty Park, stopping at the flag to execute the following:

  • 10 burpees
  • 20 LBCs
  • 30 merkins
  • 40 squats
  • 50 flutter kicks (two-count)

One added twist: halfway through the lap around the block, stop at the blocks for 20 overhead presses.

Repeato until Q (that’s me) calls time.

30 seconds of Mary: 20 American Hammers IC

Countarama/Namearama/Pledge/COT/BOM

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: 

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!

Pull & Trivial Info Day at Seismic

  • When: 20191212
  • QIC: Greenbags
  • The PAX: Grits, Microwave, Space Cowboy, Fanny Pack, Milton, 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: Cold

FNGs: None

COP:  Go Grab a Block and begin mosey to parking garage.

The Thang:

Today was pull day for YHC so I decided to include the pax in it.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Lawn Mowers 10x’s each arm OQ.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Miltons 10x’s OQ.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Lawn Mowers 10x’s each arm.

Repeated twice and finally made it to garage.

At bottom of garage did 10 Pull Ups on low hanging wire.

Walked Cinder Block up two flights and went back down to wire.

Pull Ups 10x’s OQ

Walk up stairs retrieve block and carry to the top of garage and go back down to wire.

Pull Ups 10x’s OQ

Time to go. Go up and retrieve block and walk back down stairs to begin mosey back to AO.

Due to time instead of stopping every 2 minutes we came to a walk and did Curls for the girls 10x’s OQ as we walked. Repeated this 3 times.

Stow Blocks

Mary: WWI, American Hammers

Numberama: 7

Namerama: Grits, Microwave, Space Cowboy, Fanny Pack, Milton, Smokey, Greenbags

Pledge and COT- DONE

Announcements: DONE

Devo: Pick up the phone when someone you care about is calling. One day you

might be wishing you could hear their voice again.

Moleskin:  Mumble chatter was fun and we discussed many things.

We also talked about 7 various life subjects:
1️⃣-The science of outdoor ice rinks in the summer. 🤓
2️⃣-Advised Smokey to run 3.99 miles & less b/c 4.0+ hurts. 🏃🏻‍♂️
3️⃣-Mike Bobo as new OC at USC? 🏈
4️⃣-Pull ups under a parking garage are possible! 💪🏽
5️⃣-Distance to any given point increases with cinder blocks. 😑
6️⃣-Don’t look up your symptoms on WebMD! 💻

Most importantly:
7️⃣-“Pick up the phone! You just never know…” 📲📞

Don’t PUSH Me Cause I’m Close to the Edge

  • When: 20191216
  • QIC: Greenbags
  • The PAX: Catepillar, Mini Van, Space Cowboy, Rawhide, Bob Jones, X Ray, Dowery, Beethoven


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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: Good

FNGs: None

COP: Jump right into The Thang

The Thang:

Run 1 Minute then 10 Merkins (Repeat 10x’s for 10 Minutes of running and 100 total Merkins).

Rotate different variations of merkings: regular, wide grip, diamond, incline, decline.

Go to horseshoe pit:

Dips 10x’s then lunge to the other side. Repeat 5x’s

Mary:

WWI & American Hammers

Numberama: 9

Namerama: Catepillar, Mini Van, Space Cowboy, Rawhide, Bob Jones, X Ray, Dowery, Beethoven

Pledge and COT: Done

Announcements: Done

Devo: Greenbags

Moleskin:   Implemented “Push Day”. Another simple workout that pushed us to our limits.