Space Cowboy Archives - F3 Summerville

I Saw A Tire

When: 20201027
QIC: Milton
The PAX: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice

2020-10-27 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 60

FNGs: None

COP:

Slaughter Starter – 20 Burpees OYO

The Thang:

Mosey around downtown

Stop at the fountain in front of the bank:

Decline Merkins – 20 – OQ

Squats – 20 – OQ

Incline Merkins – 20 – OQ

Step-Ups – 20 – OQ

Moesy around downtown

Stop at the field by the YMCA:

2 pax flip the tire then do a burpee, remaining pax duck walk behind while they await their turn

Mosey around downtown

Stop at the parking garage:

Squats – 20 – OQ. Take the steps to the next level. Squats – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.

Merkins – 20 – OQ. Take the steps to the next level. Merkins – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.

Mosey around downtown:

Stop at the fountain in front of the bank:

Step-Ups – 20 – OQ

Mary:

WWII Sit-Ups – 20 – OQ

American Hammers – 20 – IC

Jane Fondas – 20 – OQ

Flutter Kicks – 50 – IC

Numberama: 7

Namerama: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice, Milton

Pledge and COT

Announcements: Ruck for Hunger – 11/21

Devo: James 1:19. When you are in an argument with your spouse (or anyone). Listen to understand not to respond.

Moleskin: Pretzel focused on his right side this morning. He is going for that fiddler crab look.

Q’less Creamer

When: 20201025
QIC: Everyone
The PAX: City Slicker, Placebo, Space Cowboy, DT, Hot Tub, Milton

2020-10-25 by Schrute Leave a Comment

Weather: humid and moist 68 degrees

warm up: waiting for the Q

The a Thang.

all ran various routes and on I am sure is the Milton 5 miler

COT: thanks to City Slicker and Placebo for stepping as Schrute slept pass the alarm.
nothing feels worse than calling the Q and missing it.

the Standard tarnished this AM m

Cool Runnings

When: 20201018
QIC: Schrute
The PAX: Space Cowboy, Placebo, High Stick, Grasshopper, Too ‘Much, and YHC

2020-10-18 by Schrute Leave a Comment

f3 facebook Weather: very cool 51 degrees and breezy

warm up: waiting for 5am

the Thang: various routes were run. High Stick intervals. Grasshopper and Placebo Holiday Drive 5 miler. And a Hello Sign 4 mile run by Space Cowboy and Schrute.

COT: post conversation at the outdoor seating of Starbucks. Very chilly and pleasant change. Pleasant surprise visit from Too Much who ran a leg at 5 am with Jingles and the crew.

Then Standard was held.

Good Memories

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

2020-09-29 by Flo Leave a Comment

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!

DHL sighting

When: 20200927
QIC: Schrute
The PAX: Space Cowboy, City Slicker, Milton, Grasshopper, DHL, Borland, Placebo, YHC

2020-09-28 by Schrute Leave a Comment

Weather: cooler and less humid, low 70s

warmup: waiting for 5am to start

the Thang: eight gathered to run various routes.

DHL made an appearance to the Creamer and graced Nexton with his presence. He delivers a fast pace for the Sunday running and was on time for some conversation afterwards.

Milton, City, and Schrute ran the Milton 5mile Route.
Space Cowboy ran a Sigma 5K. Grasshopper and Borland ran a modified Sigma 5K.

Placebo, well he hates to run, but when you breakout the Ranger Panties, you put in the effort

COT: back to the outdoor tables for some conversation before drifting back to our homes for the day.

the standard was held.

The preblastless Friday Creamer

When: 20200925
QIC: Schrute
The PAX: Space Cowboy, Splinter, Repo, and YHC

2020-09-25 by Schrute Leave a Comment

Weather: more humid and high temps 73 degress

warm up: waiting for 5am

the Thang: two routes the Bridge Route abs the Sigma Drive 5K

splinter was over achiever and ran a 5 mile bridge route

all returned safely.

COT: quiet conversation.

exit parking lot to our jobs for the day

the standard was held

low numbers could be explained by the lack of a pre blast. Q was on the fence with a six year old coming down with a cold.

The Tremor New Route

When: 20200921
QIC: Schrute
The PAX: Grits, City Slicker. Space Cowboy, Splinter, Flo, Pretzel, YHC

2020-09-25 by Schrute Leave a Comment

weather: very cool, 60 degrees

warm up: stretching and conversation.

the Thang: a new route was thrown out to the Pax taking the long way of Hickory to Western Carolina and back down 1st street and around main to AO. It was a 4.8 mile run with many places to shorten the miles

shour out to the PAX for openness to follow along the route

Pledge

COT: Prayers for all PAX attending AOs and those fart sacking

prayer: very inspiring words from Space Cowboy to start off the week

f3 facebook

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

2020-09-17 by Milton Leave a Comment

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:

Avengers Assemble for 14 millions options, but we did this one

When: 20200901
QIC: Floppy
The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo

2020-09-01 by Floppy Leave a Comment

Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up:

TTT x 13 IC
Imperial Walkers x 12 IC
Mosey then caterpillar run to the garage

The Thang:

In the garage start the bottom level.
There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
Avenger activities included:
- Captain America
  - Native American sit-up x 10 single count
  - American hammer x 10 IC
  - Captain Thor x 10 single count
- Iron Man
  - Single leg calf raises on the stairs x 20 per leg
  - War Hammer x 10
  - Iron Cross x 12
- Thor
  - Heels to heaven x 20
  - Sandstorm(breaker) x 60
  - American Hammer x 20
- The Hulk
  - Diamond Merkins x 10
  - Wide Arm Merkins x 10
  - Regular Merkins x 20
- Supporting Characters
  - Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
  - Inch Worm (Ant Man) x 5 parking spaces
  - Duck Walk (Howard the Duck) x 7 parking spaces
- Black Panther
  - Wall jumps x 25
  - Imperial walkers x 20
  - Peoples chair x 42 seconds
- Ultimate Spider-Man
  - Peter Parkers x 10 on each side
  - Dragon Walk x 6 parking spaces
  - WindS.H.I.E.L.D. Wipers
Do as many as you can/want to until time
Mosey back to the AO stopping along the way for calf raises
Back at the AO more heels to heaven for Mary

Devo:

Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there.

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat.

That was stupid – Seismic 25 Aug 20

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

2020-08-26 by Mary Leave a Comment

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

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…