Space Cowboy Archives - F3 Summerville

7-11 Now serving Burpees instead of Slurpees

When: 20200714
QIC: Hot Spot
The PAX: Splinter, Space Cowboy, Milton, Smokey, Peg, Goose, Peaches, Hospice, Fanny Pack, Hot Spot

2020-07-14 by Hotspot Leave a Comment

Conditions: 73, clear skies, and humid as a monkey’s butt!

Count: 10 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 20 Little arm circles – 10 forward/10 rearward – IC

Mosy to Faultline area for 7-11’s

7s – Sidewalk to sidewalk: burpees and burpees

No break

11’s – Sidewalk to sidewalk: merkins and deep squats (air)

Pit stops:

1 lap around horse shoe pits: 20 merkins on Q

1 lap around horse shoe pits: 20 american hammers IC

1 lap around horse shoe pits: 50 lbc on Q

1 lap around horse shoe pits: 40 WWI sit-ups on Q

3 minute running tour of Doty Park

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man

Devo: Hot Spot

Heart of a Lion… or Cow

When: 20200630
QIC: Milton
The PAX: Space Cowboy, Peg, Hospice, Microwave

2020-06-30 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: Hot and Heavy

FNGs: None

COP:

SSH – 50 (IC)

TTT – 10 (IC)

Don Quixote – 10 (IC)

Imperial Walkers – 10 (IC)

Little Baby Arm Circles (Forward) – 10 (IC)

Little Baby Arm Circles (Backward) – 10 (IC)

Overhead Clap – 10 (IC)

Bat-Wing – 10 (IC)

Moroccan Night Club – 10 (IC)

The Thang:

Mosey around the AO

Grab a block

Starfish:

Merkins – 20 (OQ), Burpees – 10 (IC)

Sumo Squats – 20 (OQ), Burpees – 10 (IC)

Tricep Extensions – 20 (OQ), Burpees – 10 (IC)

Curls – 20 (OQ), Burpees – 10 (OQ)

Overhead Press – 20 (OQ), Burpees – 10 (OQ)

Mosey around the AO

Merkins – 20 (OQ), WWII Sit-up – 20 (OQ)

Sumo Squats – 20 (OQ), WWII Sit-up – 20 (OQ)

Tricep Extensions – 20 (OQ), WWII Sit-up – 20 (OQ)

Curls – 20 (OQ), WWII Sit-up – 20 (OQ)

Overhead Press – 20 (OQ), WWII Sit-up – 20 (OQ)

Mary: No time

Numberama: 5

Namerama: Milton, Space Cowboy, Peg, Hospice, Microwave

Pledge and COT

Announcements: Hospice was tired

Devo: How you present your message is just as important as the message you are presenting.

Moleskin: Hospice was tired

7 Mary 3 – Dedicated to the Hard Working Law Enforcement men and women

When: 20200625
QIC: Hot Spot
The PAX: Fanny Pack, Jedi, Splinter, Space Cowboy, Milton, Microwave, Hot Spot

2020-06-25 by Hotspot Leave a Comment

Conditions: 77 and humid

Count: 7 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Burpees on Q

Pax depart in 10 second intervals (its a COVID thing) to retrieve a CMU and muster at horseshoe pits.

7 Mary 3

Round 1: 7 standard merkins on Q, 7 incline merkins on wall on Q, 7 decline merkins on wall on Q, 25 flutter kicks IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Round 2: 7 blocks squats on Q, 7 block calf raises on Q, 7 block steps on Q, 25 American Hammer IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Round 3: 7 block overhead press on Q, 7 block curls on Q, 7 block kettle bells on Q, 25 lbc on Q, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Pax combo cusack/run with blocks twice around horseshoe pits and return blocks to storage, return to COP.

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

Devo: Hot Spot – state of the nation and praying for leadership to emerge. “one nation, under God, indivisible”

12 Days of Seismic

When: 20200623
QIC: Milton
The PAX: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot

2020-06-23 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: 72 the grease

FNGs: None

COP:

SSH: 15 (IC)

TTT: 10 (IC)

Imperial Walkers: 10 (IC)

The Thang:

1^st Day of Seismic: Low Plank for 60 seconds

2^nd Day of Seismic: 2 Burpees, Low Plank for 60 Seconds

3^rd Day of Seismic: 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

4^th Day of Seismic: 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

5^th Day of Seismic: 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

6^th Day of Seismic: 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

7^th Day of Seismic: 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

8^th Day of Seismic: 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC),2 Burpees, Low Plank for 60 Seconds

9^th Day of Seismic: 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

10^th Day of Seismic: 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

11^th Day of Seismic: 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

12^th Day of Seismic: 12 Jane Fonda’s (IC), 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

Mary: At home with the baby

Numberama: 11

Namerama: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot, Milton

Pledge and COT

Announcements: None

Devo: Roman 6: 12-14. Keep your head, heart, and hands on the same side of the gate. “Don’t let any part of your body become an instrument of evil to serve sin”.

Levels of pain at the garage – Seismic 16 June 20

When: 20200616
QIC: Mary
The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton

2020-06-16 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: 65 degrees – a nice misty morning

FNGs: none

COP: 30 SSH IC, 10 IW IC, 10 TTT IC

The Thang:

Indian run to the Parking garage

10 Merkins on each floor, 10 burpees at the top

Take the stairs down

10 WWI situps on each floor, 10 burpees at the top

Take the stairs down

10 squats on each floor, 10 burpees at the top

Take the stairs down

Lunge across garage bottom floor

Indian run back to AO

Mary: 50 alt speed Flutter kicks IC, 10 Jane Fondas on Q, 25 American Hammers

Numberama: 14

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Will Power is a will that has been fully surrendered to the lordship of Jesus Christ. The best decision you can make for yourself is making decisions against yourself. You have to discipline yourself to do the right things day in and day out, week in and week out, year in and year out. And if you do, the payoff is far greater than the price you paid. 1 Corinthians 10:23 All things are lawful for me, but all things are not expedient: all things are lawful for me, but all things edify not.

What decision against yourself do you need to make today?

And we all have a penis – 12 June 2020

When: 20200612
QIC: Mary
The PAX: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper, Too much

2020-06-12 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: 80 degrees and humid

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 8

Namerama: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin: When I was giving praise about the M being 38 weeks pregnant, a PAX stated that a woman’s’ bodies knows how to give birth and when a baby should be due and ready to come out. I quickly said, “and you have a penis.” Laughter ensued…

I didn’t know a minute could last so long – 11 June 2020

When: 20200611
QIC: Mary
The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper

2020-06-12 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: 79 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC, 20 TTT IC

The Thang:

1 min of merkins OYO

run to back parking lot

1 min of WWI situps on Q

run to bathroom area

1 min wall sit

run to horseshoe pits

1 min alternating step-ups

Repeat 4x

Mary: 40 alt speed Flutter kicks IC

Numberama: 11

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Tough love is not about being tough, it’s about serving and sacrificing for others. Luke 9:23 And he said to them all, If any man will come after me, let him deny himself, and take up his cross daily, and follow me.

Moleskin:

Humid Heros

When: 20200609
QIC: Hot Spot
The PAX: High Stick, Too Much, Fanny Pack, Old Mcdonald, McFly, Mary, Space Cowboy, Hospice, Microwave, Jingles, Hot Spot

2020-06-09 by Hotspot Leave a Comment

Conditions: 75 and stupid humidity!

Count: 11 Pax

The Thang: The Hero – Molly Greene

Warm up at COP: 20 SSH IC, 20 Don Quixote IC

Mosy to storage and each pax receives 1 CMUand mosies back to COP

20 block press, 20 block curls,

Run the half-block loop around Doty to horseshoe pits

20 dips on the wall, 10 steps up on wall (each leg)

Run back to COP

Rinse and repeat – AMRAP

COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM

Creaming hot and sweaty – 29 May 2020

When: 20200529
QIC: Mary
The PAX: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter

2020-06-01 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: 85 degrees with humidity so thick you could slice it

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 7

Namerama: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:

Hot and Wet – With a Bunch of Dudes – did I really say that?

When: 20200528
QIC: Hot Spot
The PAX: Middle School, Milton, Peg, Splinter, Floppy, Probie, Peaches, Cannoli, Schrute, Smokey, Inferno, Space Cowboy, Hospice, Goose, Hot Spot

2020-05-28 by Hotspot Leave a Comment

Conditions: 75 degrees – 100% humidity

Count: 15 Pax

The Thang:

Warm up at C.O.P. – 15 Don Quixote IC, 10 B.A.C. forward IC, 10 B.A.C. rearward IC, 10burpees on Q

Mosy to storage and each pax issued a CMU

Mosy to Faultline area for 5-4-3-2-1-Go

50 lbc

40 leg reps – 20 block squats/20 block calf raises

30 SSH IC

20 merkins

10 block curls

Fun run around outer two tennis courts – return to base

Rinse and repeat – AMRAP until time expires, return CMU and jail break to C.O.P.

C.O.P. – count off, namorama, Pledge of Allegiance, B.O.M.

Devotion: Hot Spot – John 15:13 – Greater love has no one than this: to lay down one’s life for one’s friends.

Moleskin: – Welcome back Inferno to the gloom – great push today brother! Middle School continues to get after it – good to see you back brother – still waiting on the mouth of the south to get cranking again! Please keep Defib in your prayers – he stated he is separated now and it is going to be a struggle.