Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Kenny Sott – The October Running of the Hero

  • When: 20221020
  • QIC: Milton
  • The PAX: Old Flame, Repo, Kiwi, Ponzi, Pretzel, Splinter, Space Cowboy, Microwave, Fanny Pack, Flo


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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: 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 chose Kenney Sott. 

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: 11

Namerama: Old Flame, Repo, Kiwi, Ponzi, Pretzel, Splinter, Space Cowboy, Microwave, Fanny Pack, Flo, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

UGA: 48 South Carolina: 7

  • When: 20220920
  • QIC: Milton.
  • The PAX: Smokey, Flo, Old Flame, Crawdad, Splinter, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Microwave


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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: Petty

FNGs: Nonw

COP:

SSH – 48 – IC

TTT – 7 – IC

Calf Raises – 48 – OQ

Imperial Walkers – 7 – IC

LBACF, LBACB, Overhead clap, Bat wing, Moroccan night club – 48 – IC

Terrible T’s (Terrible D) – 7 – IC

The Thang:

DORA:

LBCs: 547 – OQ (UGA Total Yards)

Squats: 284 – OQ (Stetson Bennett Passing Yards)

Merkins: 121 – OQ (Brock Bowers Receiving Yards)

3 Interceptions (3 excerises, 3 rounds)

Curls for my wife: 24 – OQ (Malakai Starks #24)

Tri-cep extensions: 17 – OC (Dan Jackson # 17)

Overhead press: 15 – OQ (Trezman Marshall # 15)

Mary:

Williams Brice (Dead Coackroach): 7 – IC

Brupees: 13 – IC (Stetson Bennett #13)

Numberama: 12

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Satan is a roaming lion. You don’t have to go looking for sin. It will come looking for you. Be alert. Be a threat.

Moleskin:   replace with moleskin

Pull-ups in the Park

  • When: 20220414
  • QIC: Flo
  • The PAX: Peg, Milton, Fanny Pack, Space Cowboy, Radio, Floppy, Splinter, Goose, Two Pack


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Conditions:  64 degrees

FNGs:  None

COP:  SSH, LBAC, TTT, Overhead Claps, Lateral Claps, Imperial Walkers, Hillbillies, Calf Raises

The Thang:

Line up and Indian Run to Huger Park with stops for PT

PT included 15 Squats, 10 Merkins, 15 LBCs, 1 Burpee (Increased by 1 Burpee until we got to 5)

At the park, the PAX took part in Pull-ups, Crunch Merkins on the swings, Step-Ups, Tricep Dips and two rounds of PT noted above.

Indian Run back to the AO with two stops for PT (decreased # of Burpees by 1 at each stop)

Finish up with completing a final round of PT

Mary:  WWI Sit-Ups, Low Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Referring to the Lord’s Supper, YHC walked through Christ’s sacrifice as a fulfillment to the OT Law and the perfect atonement for our sins.

Moleskin:  It was a good beatdown to work the full the body and get some cardio work. We had a special guest from Apex in NC! Welcome Two Pack (I’m also sure I’m getting that name wrong but that is what it sounded like on my recording).

E3M (1 Better Than E2M)

  • When: 20220201
  • QIC: Milton
  • The PAX: Radio, Kiwi, Splinter, Space Cowboy, Fanny Pack, Microwave, Goose, Repo


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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: 37 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walkers: 10 -IC

Don Quixote: 10 -IC

Hill Billy: 10- IC

Terrible Ts: 10 – IC

The Thang:

5 exercises, as many reps as you can in 1 minute. Rest for 1 minute. Rinse and repeat for 5 rounds

Block Press

Freddy Mercury

Calf Raises

Curls

Low Plank

Mary:

Cannonball Sit-ups: 20 – OQ

Numberama: 9

Namerama: Radio, Kiwi, Splinter, Space Cowboy, Fanny Pack, Microwave, Goose, Repo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

An Old Classic…

  • When: 20210826
  • QIC: Flo
  • The PAX: Schrute, Microwave, Splinter, Radio, Kiwi, Fanny Pack, Defib


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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:   Humid

FNGs:  None

COP:  Don Quiote, TTT, Imperial Walkers, LBAC (Train interruption so we completed the PAX Salute = 10 burpees OYO)

The Thang:

5, 4, 3, 2, 1 Go!

50 single count Flutter Kicks, 40 Chest Presses with the block, 30 Heel Taps, 20 Overhead Presses with the block, 10 Curls for the Girls, Run around parking lot

The PAX completed 10 circuits

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   Reminder to the group of our call in Scripture to fight injustice and help those in need. These are two critical items the Israelites failed to do, contributing to God’s punishment of sending them into exile.

Moleskin: Microwave noted this would be short because there was not a lot of mumble chatter today. One commentator’s note:  All cinder blocks are not created equal. T-Claps to Defib and Splinter for having the big boy blocks today.

Sweaty Pearls

  • When: 20210819
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Smokey, Old Flame, Splinter, Goose, Radio, Hot Spot,


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Conditions: 75 and Extremely Humid!

Count: 8 Pax – no FNGs

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Baby Arm Circles IC, 10 Big Arm Circles IC, 10 Burpees on Q.

Run to storage and retrieve CMU.

String of Pearls:

Pearl 1: 20 block curls, 15 block skull crushers, 10 kettle bell swings.

Run 1/4 mile to NW corner

Pearl 2: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 3: 20 merkins on Q, 15 incline merkins on Q, 10 decline merkins on Q

Run 1/4 mile to NW corner

Pearl 4: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 5: 15 squat-clean-thrusters, 20 block curls, 20 kettle bell swings

Run 1/4 mile to NW corner

Pearl 6: 15 American Hammers IC, 25 flutter kicks IC, 50 LBC oyo

Run 1/4 mile to start

Continuous block military press as pax individually returned blocks to storage.

Run to COP.

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man(Goose)

Devo: Hot Spot – Talking to God through prayer.

Burpee Test

  • When: 20210610
  • QIC: Milton
  • The PAX: Splinter, McDreamy, Fanny Pack, Three's Company


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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: Moist

FNGs: None

COP:

Burpee Test (13 minutes to complete 100 burpees) – everyone finished in under 11 minutes

The Thang:

Grab a block, and head to the field.

Curls For My Wife – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Over Head Press – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Tricep Extensions – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Calf Raises – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Lawnmowers – 15 (each arm) – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Block Press – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Stow the blocks. Head to the tennis court.

Burpee Stayin-Alives (4)

Mary:

LBC – 51 – OQ

Ray Charles – 25 – IC

Cannonball Sit-ups – 15 – OQ

Williams Bryce (Dying Cockroach) – 15 – IC

WWI Sit-ups – 30 – OQ

Numberama: 5

Namerama: Splinter, Fanny Pack, Three’s Company, McDreamy, Milton

Pledge and COT

Announcements: Father’s Day Convergence, Charleston Stair Climb, Tour de Charleston

Devo: James 5:16: Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Moleskin: Hospice went rucking instead of staying for the BC. He felt he finally made a smart decision.

Adding at the Concrete Beast

  • When: 20210603
  • QIC: Flo
  • The PAX: Lugnuts, Splinter, Microwave, Smack Down, Fanny Pack, Milton, Goose, 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:  74 degrees

FNGs:  None

COP:  SSH,  Imperial Walkers, Monkey Humpers, LBAC

The Thang:

Mosey to the Concrete Beast

Hit the lower deck for BTW and People’s Chair

Work our way up to the top deck floor by floor adding one exercise at each stop and traversing the ramps with bear crawls and backwards runs.

WWI Sit-ups

WWI Sit-ups, Merkins

WWI Sit-ups, Merkins, Squats

WWI Sit-ups, Merkins, Squats, Flutter Kicks

WWI Sit-ups, Merkins, Squats, Flutter Kicks, Carolina Dry Docks

WWI Sit-Ups, Merkins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges

WWI Sit-Ups, Merksins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges, LBCs

WWI Sit-Ups, Merksins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges, LBCs, Burpees

Mosey back to the AO

Mary:  No time for Mary

Numberama, Namerama, Announcements, Pledge, COT

Devo:  An exercise and humility and the Ten Commandments borrowed from Stalker. You had to be there.

Moleskin: The Concrete Beast never disappoints, especially when the summer humidity is in full swing.