Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Sitting Around The Parking Garage

  • When: 20191121
  • QIC: Milton
  • The PAX: Green Bags, Microwave, Splinter, Space Cowboy, Fanny Pack


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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: 41 Degrees

FNGs: None

COP:

SSH – 25 IC

Squats – 10 -OQ

TTT – 10 IC

Don Quixote – 10 IC

LBAC – Forward – 10 IC, Backward – 10 IC

T-Claps – 10 IC

Moroccan Night Clubs – 10 IC

Merkins – 10 OQ

The Thang:

Mosey to the parking garage. Stop twice for Merkins. 10 – OQ

Stops at each floor for the exercises below. Back-pedal between floors.

Bottom Floor – Burpees – 10 – IC

1st Floor – Merkins – 20 – OQ

2nd Floor – Squats – 30 OQ

3rd Floor – LBCs – 40 OQ

4th Floor – Calf Raises – 50 OQ

Top Floor – People’s Chair Indian Run (People’s Chair in a line. Last man in line does 5 merkins, runs to the front of the line. Repeat until back to the stairs)

Mosey back to Doty Park

Mary: No Time

Numberama: 6

Namerama: Green Bags, Microwave, Splinter, Space Cowboy, Fanny Pack, Milton

Pledge and COT

Announcements: Summerville Christmas Parade – Sunday 12/8. F3 Christmas Party – Thursday 12/12 – Oak Rd Brewery

Devo: “You are the average of the five people you spend the most time with.” Who is in your five? Do you have five close friends? Are you defined by who you are or what you do?

Moleskin:  

Dressing Sexy on Halloween

  • When: 20191031
  • QIC: Mary
  • The PAX: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, Space Cowboy


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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: any FNGs

COP:

In Cadence

20 Skeleton Jacks (SSH)

20 Baby Bats (Little Baby Arm Circles)

20 Vampire Bats (Big Arm Circles)

20 Scarecrows (Don Quixotes)

The Thang:

OYO Mosey to Blocks AKA pumpkins then to horseshoe pits

DORA Run

400 Flying bats (Squats)

300 Mummy Situps (WWI Situps)

200 Vampire’s Iron Crosses

100 Pumpkin Presses

Mary: No Time

Numberama: 13

Namerama: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, Space Cowboy, Mary

Pledge and COT

Announcements: Ruck for hunger November 16th, 9am @ Coastal Coffee Roasters

Devo:

Moleskin: We reap what we sow. Be mindful of your thoughts, for they become your actions. The mind is a fertile soil that will grow whatever is planted – good or bad. Do you find yourself thinking badly or unkind thoughts about your wife or others? It’s easy when we’re frustrated to think quick, little negative thoughts; “she’s so frustrating, damn whys she so bitchy, or your suck”… Be mindful as these will grow and fester and ruin your relationship. Think positively and pay attention to the good things and plant those in your mind and you’ll soon be noticing and thinking more and more good things about your spouse or others.

Skip Williams – The October Running of The Hero

  • When: 20191119
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy


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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: 48

FNGs: None

COP:

SSH: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – IC

LBAC: 10 Forward – IC, 10 Backward – IC

T Claps: 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 one of our own, Hospice (Skip Williams). Skip is what F3 is all about. Always encouraging others. Always has a positive attitude. When he was diagnosed with a heart issue he was told it was difficult to diagnose, because he was in such good shape. He was told most people with his condition could not walk up a flight of stairs without running out of breath. Skip was still coming to boot camps. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 14

Namerama: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy, Milton

Announcements: Summerville Christmas Parade (12/8), Christmas Party (11/12) – Oak Rd Brewery

COT

Devo: Keep training for life. You never know when you will need it. 

Moleskin: 

Simple Doesn’t Mean Easy

  • When: 20191114
  • QIC: Greenbags
  • The PAX: Microwave, Mary, Splinter, Space Cowboy, Fanny Pack, Milton, 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: Cold 38

FNGs: None

COP:  Various Merkin Bear Squares, DQ & TTT

The Thang:

Simple workout.

Run 2 Minutes

10 Burpees IC

10 Squats OQ

10 WWI Situps OQ

Repeat until we got to the square.

3 Sets of 10 Incline Merkins

2 Sets of 5 Decline Merkins

2 Sets of Staying Alives using the lamp post as our lines.

Run back to AO repeating the Run, Burpee, Squat, WWI Sit Ups

Mary: Done during the BC

Numberama: 8

Namerama:

Microwave, Mary, Splinter, Space Cowboy, Fanny Pack, Milton, Schrute, Greenbags

Pledge and COT – Done

Announcements: Ruck For Hunger

Devo: Keep it simple. Addition by subtraction. If you’re feeling overwhelmed anywhere in your life look to see if you’re just doing to much. Sit down. Write down all the things that’s on your mind. Get it out of your head and onto paper. Then look at what you can eliminate, delegate or automate. You have the power over your schedule. Keep it simple.

Moleskin:   Kept my promise to the pax and kept them warm on a cold morning. Great workout this morning. The most simple workouts tend to be the most brutal. Easy to remember and you’re doing repeated reps so the same muscles get a good workout. Simple doesn’t mean easy.

Floppy Made Me Do It

  • When: 20191112
  • QIC: Flo
  • The PAX: Cannoli, Pretzel, Floppy, Placebo (R), Peg (R), Hospice (R), Good Times, Microwave, Matlock, Greenbags, Muscadine, Grits (R), Splinter, Space Cowboy, Grasshopper, Fanny Pack, High Stick, Smokey, Milton


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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

FNGs:  None

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

The Thang:

Split into five groups of four men and rotate stations.

Station 1: Tire Jumps, LBCs, Decline Merkins

Duck Walk to next station

Station 2: Tire Flips (Two Pax flip the tire down the course and back while the other two PAX hold Al Gore. Flap Jack.

Military Crawl to next station

Station 3: 30 Flutter Kicks, 15 Burpees, 10 Seal Push-Ups

Indian Crawl to next station

Station 4: 30 Squats with the Block, 20 Curls for the Girls, 10 Block Sit-Ups

Station 5:  Run until time to switch

Mary:  Jane Fonda x 20 IC

Devo:  Habbakuk 3:17-19. YHC provided an high level overview and the theme of the book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.

Moleskin:  It had been a long time since YHC was at a BC with our good friend Floppy. When his HC’d, it was clear some degree of creativity was in order as Floppy is historically one of our most creative Qs. This is not YHC’s strong suit, but the PAX seemed pleased with the work put in today. The tires of Seismic have been a frequently used tool over the last two weeks and they were instrumental again today. Peg is a beast on tire flips.

The Little Dips are More Painful than You Expect

  • When: 20191029
  • QIC: Flo
  • The PAX: Peg (R), Hospice (R), Matlock, Splinter, Space Cowboy, Grits (R), Milton, Schrute, Fanny Pack, Mary, Microwave, Smokey, Green Bags


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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:  71 degrees and humid

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Imperial Walkers, Monkey Humpers

The Thang:

Grab blocks and circle up. The PAX completed four rounds of five exercise sets targeting chest, arms, legs, core and cardio. Exercises included:  Various Merkins, Chest Press, Curls for the Girls, Overhead Press, Static Hold, Tricep Dips on the Block (AKA Little Dips), Jump Squats, Goblet Squats, Lunges, Squats with the Block, American Hammer, Big Boy Sit-Ups, Superman, Running the AO, and Staying Alives

Mary:  WWI Sit-Ups, Pickle Pounders, LBCs

Numberama, Namerama, Announcements, Pledge, COT

Devo:  When reading the OT books of II Kings and II Chronicles you find brief historical accounts of the Judaic and Israelite monarchies. The author notes whether each did good or evil in the eyes of the Lord. Generally, the downfall for wicked kings was their love of idols. YHC challenged the PAX to consider what will be said about them when their time on earth is over. Will you do good or evil in the eyes of the Lord. To do good, we need to remove anything that we prioritize and love of God.

Moleskin: Peg shared a brief report about the awesomeness that was the Marine marathon in which he participated this past weekend. YHC discovered (and believes the PAX would concur) that the Little Dips / Tricep Dips on the Block are more uncomfortable than you would expect.

 

Tons of Tens for My 10th Anniversary

  • When: 20191024
  • QIC: Mary
  • The PAX: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton


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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: 53 Degrees

FNGs: any FNGs

COP:

10 SSH

10 Little Baby Arm Circles

10 Big Arm Circles

10 Overhead claps

The Thang:

OYO -10 Bropees Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

Mosey to Benches – OYO – times 3 -10 Step-ups each leg -10 Bench seat squats -10 Lunges each leg -10 Gorilla humpers

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

10’s -Crab humpers and pickle pounders; planks until 6 in

Jailbreak to last cone

Battan death march with last man doing 5 Merkins

Jailbreak back to flag

Mary: 10 Australian Snow Angels Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4-count cadence. 10 Dollys Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

10 Captain Morgans In plank position raise on one side and bring the high side knee up. Like Captain Morgan.

Numberama: 12

Namerama: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton, Mary

Pledge and COT

Announcements: Praise for Sprout – Army Taekwondo Olympic hopeful. Prayers for Flo’s friend Mike and his bike accident. Ruck for hunger Nov 16th.

Devo: Be a Man in Your Relationship with God When we go through hard times, it’s easy to feel that God has left us. Here, we see that we can lead our families, friends, and communities with absolute knowledge that God is with us wherever we go. Just because times are hard doesn’t mean God is not at work. Our circumstances don’t define God. Therefore, we have no reason to be afraid – if the God who created Heaven and Earth is on our side, nothing can stop us. In fact, God commands us to be strong and courageous – it’s not a choice. Obey God in your courage. Practical Steps 1. This week, begin every morning by simply saying; “I know that God is with me, regardless of my circumstances.” 2. This week, pray for courage to make Godly decisions even when He feels absent. Joshua 1:9, 2 Timothy 1:7, Psalms 27:14

Moleskin:   replace with moleskin

There’s Something About Mary

  • When: 20191003
  • QIC: Mary
  • The PAX: Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Flo, Milton, Mary


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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: Pleasant

FNGs: None

COP:

20 Don Quixote

20 SSH

20 Imperial Walkers

The Thang:

Mosey over and grab a block. Head to the corner by gazebo– plank until 6 is in.

10 Merkins on Q, Bear Crawl with block to cone – plank until 6 is in

10 Merkins on Q, Partner up for wheelbarrow to cone– plank until 6 is in

10 Squats with block on Q, Wheelbarrow back to cone and blocks – plank until 6 is in

10 Squats with block on Q, Cusack block back to gazebo

Mosey to the area by blocks 11s – Curls for the girls and WWI situps run from block area to cone by N Laurel St,

15 Block swings,

10 Alternating Block merkins, store the blocks.

Mary:

50 Flutter kicks in cadence

50 LBCs

50 American Hammers

Went around the group and had PAX name off exercises: 10 Freddie Mercurys, 10 Jane Fondas, 10 Heel-taps, WWII situps, Burt Reynolds, Captain Thors, Burpies.

Numberama: 8

Namerama: Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Flo, Milton, Mary

Pledge and COT

Announcements: replace with announcements

Devo: Confession and how even writing out our sins/demons/issues/complaints/concerns out and trashing the paper after can have an impact. Confessing to God has the most impact; shining a light on our dark demons starts the process of getting rid of them.

Moleskin:   Ran out of exercises before time was up. Should have spaced the cones out farther and could have performed 21s vs. 11s. I never wear a watch to the AO so my estimated exercise times are off.

Magnirock and a Space Cowboy

  • When: 20191012
  • QIC: Sakrete
  • The PAX: Wreck It Ralph, Space Cowboy


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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: High 50’s nice Fall feel in the air.  I do honestly believe that it’s coming.

FNGs: None today.

COP:  15 LBAC FORWARD AND REVERSE IC.  TTT alternating count to 10 3 different times.  In front, in middle and reaching back.  Did this to really get a stretch on the hamstrings.

Thunderstruck plank merkins.  Hold plank and execute merkin every time they say Thunder in the song.  When plank breaks run around horseshoe pit.  When you return resume plank position.

The Thang:

Grab block and assemble on side walk beside tennis courts.  One man farmers carries around tennis court while the other runs in opposite direction.  When the two meet up do the following.  5 Burpees OYO. 10 merkins on Q.  20 squats on Q.  30 WWI situps on Q.  Alternate.  When the two meet up again repeat exercises.  Alternate.  When the two meet up do 30 WWI Situps OYO. 20 squats OYO, 10 merkins on Q and 5 burpees  OYO.  Alternate.  When the two meet up again repeat exercises.

Head over to senior center parking lot.  Assemble at edge of parking closest to new community center.  While two guys are doing said exercise third man runs suicides to the islands in the parking lot.  Exercises were curls for the girls.  Tricep extension and chest presses.  Each PAX did each exercise twice and ran 3 times.  Stow blocks and head back to the flag.

Mary: Thunderstruck plank merkins.  Same as before.

Numberama: 3

Namerama: Wreck It Ralph, Space Cowboy, Sakrete

Pledge and COT- oh yea we did that 

Announcements: Holiday runs now open for sign up.  Also sign up for volunteering if you can.

Devo: Closed a bit early today so PAX could head over and help the lady in our community move into her new home.

Moleskin:   At 0700 PAX consisted of Wreck It Ralph and YHC.  The two AO Q’s from Wescott park.  Magnitude and Bedrock.  We shall call this power couple Magnirock from here on out.  Modified original plan.  Made this one up on the fly.  Used Thunderstruck for a time to think up something.  Wreck It literally told me he hated me.  At about 0730 Space Cowboy arrived.  He had some stuff going on this morning so joined us late.  Said he has gotten addicted to working out and 30 minutes was better than nothing.  I must say that I have heard of folks being addicted to worse things.  YHC turned this into 2 30 minute work outs.  Small crowd today but the ones who showed up put in some work.  Great work guys and appreciate you allowing me to lead.

David Redding and Tim Whitmire – The October Running of The Hero

  • When: 20191015
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Space Cowboy, Smokey, Flo, Freeloader, Matlock, Green, Bee Wax, Dockers


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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: High 60’s

FNGs: None

COP:

SSH: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – 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 founders of F3 David Redding and Tim Whitmire. There is no way they could have known the amount of lives F3 would impact when they launched the first workout on 1/1/2011. They did not just impact the lives of the PAX, but the PAX families and communities. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama: Fanny Pack, Old Flame, Space Cowboy, Smokey, Flo, Freeloader, Matlock, Green, Bee Wax, Dockers

Announcements:  Show-Me & Pretzel competing in the Half Ironman in Chattanooga.  

COT

Devo: You may never know the amount of lives you impact with your daily interactions. Make sure you are having a positive impact.

Moleskin: