Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Seismic Backblast – 12 May 2020

  • When: 20200512
  • QIC: Mary
  • The PAX: Goose, Milton, Three's company, Microwave, Smoky, Caterpillar, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles


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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: 49 degrees

FNGs: none

COP: 20 ssh IC, 20 ttt IC

The Thang:

Mosey to garage
Run ramp to top
25 merkins
Run stairs to bottom
25 merkins
Repeat as many times as possible in 15 mins

Mosey back to flag

Mary: Flutter Kicks IC, Dolly OC, Burt Reynolds IC, American Hammer IC, 10 Train Burpees OYO, Iron Crosses OQ, Dying Cockroach IC, Peter Parker IC, WWI situps IC, LBCs IC

Numberama: 22

Namerama: Goose, Milton, Three’s company, Microwave, Smoky, Caterpiller, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles

Pledge and COT

Announcements: none

Devo: John 3:30 – He shall become greater and I shall become less. There’s a brand from Hawaii I love HE>i. It stands for He is greater than I. While confusing to look at initially, it’s a great way to remember to put the Lord first and make Him of utmost importance rather than selfishly placing myself first.

Moleskin:   PSA, practice safe weapons handling discipline. Always treat a weapon as if it’s loaded, never muzzle flash or point as someone you don’t intend to shoot, practice good trigger discipline, and only place your finger on the trigger when ready to shoot. Familiarize yourself with weapons under safe conditions.

Smokey – The September Running of The Hero

  • When: 20190917
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader


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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: Low 70s

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC: 10 – IC (Forward and Backward)

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, Smokey. Cannoli has been battling with some demons lately, and focusing on staying ahead of some addiction issues. Smokey has lead by example by offering encouragement from lessons learned through his own battles. Smokey has been there for Cannoli to talk and vent without being opinionated or judgmental. Smokey always responds in a positive manner. Whenever Cannoli finds himself facing a demon head on Smokey’s words pop into his mind, and give him strength.  

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, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader

Announcements:  Dorchester school district two obstacle race this weekend. Volunteers needed, contact Cannoli.  St. Paul’s men’s hike in November. Contact Mary for details. 

Pledge

COT

Devo: Paraphrasing what Smokey shared this morning. When you feel like your burdens are to heavy to carry, it is because they are. “Get lazy”. Give your burdens to God, and let him carry them for you. 

Moleskin: 

Glendon Oakley Jr – The August Running of The Hero

  • When: 20190820
  • QIC: Milton
  • The PAX: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, 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: Humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walkers: 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 Glendon Oakley Jr. He put his life at risk by stopping to escort children out of an El Paso mall as an active shooter was targeting innocent people. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute

Announcements:  Labor Day convergence at Bedrock, 0700. 

Pledge

COT

Moleskin: It’s Smokey’s birthday. He declined Stalker’s offer for birthday spankings.

One Bar Q’s the Creamer

  • When: 20190728
  • QIC: One Bar
  • The PAX: City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles


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Intro: We came, we creamed, we left.

Conditions: 73

FNGs: No FNGs

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
No warmup.

The Thang:
Run, ruck, biking, drink coffee

Numberama: 5

Namearama:
City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles, One Bar

 

Photo finish

  • When: 20190621
  • QIC: Pretzel
  • The PAX: Old D, Old Flame, Repo, Redo, TKO, Professor Klump, Snap On, Stalker, Space Cowboy, Sprinkles, Pretzel


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Pre-0500: Klump, Slicker and Pretzel out for runs of various lengths.

0500: Commence. Runners running, riders riding, the injured rehab walking.

0530-0545: Return to AO for coffee and 2nd F.

 

Notes:

Critters spotted: 1 duck

Space Cowboys lost: 0

PAX wearing women’s underpants: 0 (unconfirmed)

Qs nearly pooping themselves before massacring the the Starbucks bathroom: 1

OK or not, it was about to go down.

A New Q in Town

  • When: 20190219
  • QIC: Good Times
  • The PAX: Schrute, Pretzel, Boll Weevil, Probile, Sprinkles, Limp Hose, Smokey, Suarez, Milton, Mary, Bee Wax, Muscadine, Space Cowboy, Splinter, Fanny Pack, Grits, High Stick, 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.

This is the story of Good Times first Q.

The Thang:

Burpee Ball: Two partners toss a tennis ball back and forth. Once the ball is tossed, the thrower does a burpee. This continues until the team has completed 50 burpees. If the ball is dropped, there is a penalty of five burpees.

Lazy Dora w/partner: 100 Merkins (partner one does exercise while p2 holds plank, switch after 10 Merkins). 200 LBCs (p1 does exercise while p2 does Flutter Kicks, switch after 20 LBCs). 300 Squats (p1 does exercise while p2 holds Al Gore, switch after 30 Squats).

Bear Crawl to flag

PAX take turns completing 10 reps of an exercise yet to be named in the middle of the circle while the PAX complete the exercise the man in the middle gives them.

Mary: The core work on the last round of exercises counted as Mary.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Good Times ready from a devotional and shared a personal word about guarding our minds from garbage. What we allow into our minds affects our attitudes and behaviors.

Moleskin: Good Times handled his first Q like a pro. Burpee Ball was new to the PAX and it was met with much mumble chatter. It was a fine debut and the men of Seismic look forward to many more Good Times led beat downs.

Conditions: 51 degrees FNGs: None COP: SSH, Imperial Walkers, Merkins

A Place Where the Pull-ups Flow Like Wine

  • When: 20190207
  • QIC: Flo
  • The PAX: Fanny Pack, Smokey, Schrute, Pretzel, Old Flame, Boll Weevil, Greenbags, Freeloader, Probie, Hospice, Sprinkles, Drip, Suarez, Space Cowboy, Splinter


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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: 59 degrees

FNGs: None

COP: SSH, LBAC, Don Quiote, Squats

The Thang:

Indian Run to Huger Park

Stop at two stations:

– Iron Crosses and Derkins with partners

– Buddy Get-Ups with partner

Two Rounds of Sevens at the Park:

– Pull-Ups and Burpees

– Pull-Ups and Step-Ups

PAX Salute for the train (10 Burpees)

Indian Run Back

Stop at two stations:

– Squats

– Derkins with partners

Mary: Xs and Os

Numberama, Namerama, Announcements, Pledge, COT

Devo: Exodus 20:1-2: “And God spoke all these words: “I am the LORD your God, who brought you out of Egypt, out of the land of slavery.” “ Before giving the Israelites the Ten Commandments, God reminds them of who He is to them and what He has done for them. A reminder of why they should trust Him. When we step back and see who God is to us and what He has done for us, it will be easier for us to trust in Him. When our hearts are filled with gratitude for the gifts He has given, we will be more likely to obey Him as contrasted with an entitled or ill-contented heart that is prone to disobedience.

Moleskin: Solid PAX for this workout. As soon as headed straight over the railroad PAX the mumble chatter kicked in as everyone then knew we were headed to the park where pull-ups flow like wine. Great work today gents. Welcome back Drip for an extended absence from the gloom!

Freeze Tag F3 Style

  • When: 20190122
  • QIC: Sugar Mountain
  • The PAX: Good Times, Sprinkles, Mary, Space Cowboy, Splinter, Fanny Pack, Goose, Grits, Shute, Limp Hose, BollWeevil, Hospise, Milton, Cannoli, Smokey, FNG Lassie


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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Wether: 27 chilly degrees but only for a minute

FNG 1 Welcome Lassie

COP

SSH x 20 IC

TTT x 10 IC

High Knees X 20 IC

Imperial walkers X 20 IC

Mountain Climbers x 20 IC

Run long lap to get warm

The Thing 

Freeze Tag F3 Style 

Partner Up

1 Pax will go the other sidewalk

The PAX will run to the middle at that time they will perform an exercise. The one who completes its first will run to the sidewalk the looser will hold low plank. Once the runner gets to the sidewalk the other will run until they meet. This will continue until one of the PAX get to the oppositions side walk. 

Exercises:

Round 1 10 Burpees

Round 2 20 Murkins

Round 3 30 WW1 Sit-up 

Round 4 40 Squats

Repeat if needed Pax got 3 rounds in

Mary 

Low Plank 1 Minute

Snow Angles x 20 IC

Low Plank 1 Minute

X and O 

Low Plank 1 Minute

Flutter kicks x 50 IC 

Low Plank 1 Minute

Namarama

Pledge

BOM

Naming FNG

Great work men and way to stay warm

The Creamer 1/20/19

  • When: 20190120
  • QIC: City Slicker
  • The PAX: Peg (R), Hot Tub, The Colonel (R), Borland, Candy Striper, Hollywood, Wee Woo, Rabbit Ears, Sprinkles, Floppy, Schrute, Suds, Stringbean, Double Trouble


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 55 degrees, just missed the rain

The Thang: 15 PAX got their miles

Moleskin:  Fartkrete

                                verb

                                     the act of fartsacking while being nicknamed Sakrete.

                                     “He didn’t make the right choice and instead chose to fartkrete.”

The Lawton – The January Running of The Hero

  • When: 20190110
  • QIC: Flo
  • The PAX: Fanny Pack, Milton, Bertuzzi, Milton, Sprinkles, Splinter, Space Cowboy, Schrute, Limp Hose, Grits (R), Hospice (R), Adjustment (R), Smokey, Probie, Greenbags, Miss Daisy,


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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: 36 degrees

FNGs: None

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 honored the mother of our former Nan Tan, Hot Spot.

Sprinkles shared a hero with us today. His cousin, Garrett Tucker Lawton, a Marine Corps captain and aviator, gave his life in service to his country in 2008. He was working as a forward air controller in Afghanistan, helping coordinate air and land missions b directing close air support when he was injured by and IED. He later died from the wounds. His aviator nickname was “Tubes” and he had always wanted to be a Marine. A graduate of West Virginia University, he was a decorated officer, garnering commendations from an enemy attack in which he attempted to save the life of an injured man. He received a Purple Heart and Bronze Star for valor. He was survived by his wife and two sons.

The Hero Workout:

  – 20 Curls for the Girls

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Results:

Flo:  5.4

Milton:  6.4

Bertuzzi:  5.4

Splinter:  6

Space Cowboy:  6.4

Fanny Pack:  6.2

Schrute:  6

Limp Hose:  5

Sprinkles:  5

Grits:  6.3

Hospice:  4.4

Adjustment:  5

Smokey:  5.4

Probie:  5

Miss Daisy:  4.4

Greenbags:  5.4

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Be thankful for your brothers in the gloom. The iron sharpens iron effect of spending this time together each week is good for us.

Moleskin:  Great turnout for the monthly endurance test today. The PAX worked hard and had solid results to honor our hero today.