Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Modified Murph for ‘Merican day

  • When: 20200704
  • QIC: Sakrete
  • The PAX: Cold Cut, Grits (R), Placebo (R), Stalker (R), FNG (Amnesia), FNG (Smuckers), Fish N Chips, Spooky (R), Hot Tub, Double Trouble, Shrute, M&M (R)


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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 70’s but humid.  Got the sweat moving quickly

FNGs: 2 today. Now known as Amnesia and Smuckers.  Story to follow

COP:  10 TTT IC, 15 LBAC forward, 15 LBAC reverse, 15 Over head clap, 15 moroccan night club all IC.

DT led us in 25 hand release merkins on Q.

The Thang:

Run .20 miles.  Stop and do 10 WWI situps, 20 Merkins, 30 squats.  Run .20 miles.  Rinse and Repeat until completed 2 miles.  100 WWI Situps, 200 Merkins and 300 Squats.

Mary: PAX led Mary.  Stalker did the Penguin.  Hot Tub did V ups.  Shrute did Burt Reynolds on both sides.  All on Q.

Numberama: 13

Namerama: Hot Tub, Double Trouble, Stalker (R), M&M (R), Placebo (R), Shrute, Cold Cut, Fish N Chips, Spooky, Grits (R), Amnesia, Smuckers, Sakrete

Pledge and COT

Announcements: Nothing pending currently.  Stay tuned for a run to benefit a charity near and dear to Repos heart.

Devo: Bedrock mantra.  Don’t be a dick

Moleskin:   As we were arriving this morning 2 guys walked up and began introducing themselves.  One guy (Smuckers) was a true FNG.  His brother in law (Amnesia) brought him out.  He informed us he hadnt been out in a year or so.  At beginning of workout we went around the circle saying our F3 names so everyone knows who they are working out with.  Amnesia revealed he didn’t remember his name that was given when he first came out.  We decided as a team that renaming was in order.  And Amnesia was born.  Smuckers got his name because he said due to covid he had been out of work and all he does now is sit around the house and make his kids Peanut butter and jelly sandwiches.  These guys are front of the pack guys.  Hopefully they come back quickly.  Welcome gents!

Mumble chatter was high this morning.  It always is when you get Fish N Chips in the mix.

Bedrock Practices SOCIAL DISTANCING

  • When: 20200609
  • QIC: Wambach
  • The PAX: talker (Respect), Gypsy, Grits (Respect), Sakrete, Waldo, Splinter, Repo, Mayhem (Respect), Easy In, Defib, Wambach


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Thang:

Get one block each and form line across from gravel parking lot entrance
Mosey around gravel parking lot and return to blocks

1. SSH x 52 IC
2. Overhead press
3. Curls for the girls x 26 IC
4. Inch worm across street
5. Alligator Merkin back
6. Lunges to first cone and back (with or without block)
7. Derkin N’Diays x 11 IC
8. Iron Cross x 20 OYO
9. Suicide with block OYO
10. Tony Hawk Burpee x 10 OYO
11. American Hammer x 27 IC
12. No Surrender (Left Knee Down, Right Knee Down, Left Knee Up, Right Knee Up, then switch) x 6 each leg On Q
13. Crab Walk around circle OYO
14. Incline merkin
15. Nipple crushers
16. Gorilla Humpers

Mary (PAX Choice)
Waldo – Nolan Ryans
Stalker – Rocking Horse LBC
Mayhem – Pickle Pounders

Devo: Challenge PAX to watch a movie, read a book, have a conversation, etc around race. Learn something new.

Dora’s Pack and Play – with my Battle Buddy!

  • When: 20200604
  • QIC: Hot Spot
  • The PAX: Mary, Fanny Pack, Milton, Flipper, Old Mcdonald, Smokey, Grits, Old Flame, Splinter, Middle School, Jingles, Stalker, Microwave, McFly, Rawhide, Hot Spot


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Conditions: 70 and slightly humid, cloud cover

Count: 16 pax

The Thang:

Warm up at COP: 30 SSH IC, 15 Don Quixote IC, split into hare and tortoise teams of 2 – (Battle Buddies)

Mosy to storage and pick up 1 CMU per team

Quick time to north-east corner with 8 – 2 man teams carry cmu between them.

Dora workout: one man down for exercise, one man corner to corner run (out and back), tag out and continue.

Station 1 – 300 merkins(100 incline, 100 decline, 100 standard)

Pack up and head out with battle buddies to south-east corner.

Station 2 – 200 leg reps – 100 block squats, 100 ballerinas with blocks

Pack up and head out with battle buddies to north-west corner.

Station 2 – 100 block curls

Pack up and head home, store cmus, and double time to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Ordinary men opening talk

 

A curfew, a bike and The Shocker

  • When: 20200603
  • QIC: Pretzel
  • The PAX: Schrute, Mose, Stalker, Pretzel


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The curfew imposed by Town of Summerville meant a 0615 start for the Shocker, the monthly 45 minutes of hell we endure at the downtown garage. The late start meant that several men who otherwise would have been there couldn’t make it, which sucks. YHC had to heavily modify due to the surgically mended paw. I brought the bike trainer and set up at the top (even though technically I’m still not supposed to ride – don’t tell). I started with 30 merkins and LBCs, then rode for five minutes. I repeated that for the duration. The rest executed a standard short-course Shocker. One benefit of starting later: the sunrise was amazing.

Conditions: Upper 60s, clear. Awesome sunrise.

Not the sunrise we witnessed this morning.

The Thang

Circuits up and down the garage, and out Short Central Ave., cut over to Central, and back to the garage. Starting with 25 merkins and 25 LBCs, and decreasing by one each at three different stops per circuit. Once you get to 1 and 1, start heading back up. Rough estimate of .3 miles or so running/stairs per circuit.

Name-a-Rama / Pledge / COT / Socially Distanced BOM / Devo

Don’t Make Me Pull This Indian Run Over

  • When: 20200528
  • QIC: Splinter
  • The PAX: FNC, Mad Dog, Stalker (Respect), high Stick, Waldo, Sakrete, Swinger, Mayhem, Easy In, DeFib, Splinter


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The Thang:

Preblast was given and the PAX instructed to be ready at the circle with a block

SSH x 25 (IC)

Little Baby Arm Circles, forward x 15 (IC)

Little Baby Arm Circles, reverse x 15 (IC)

Indian Run to Whiffle Ball Field – Drop Blocks

Indian Run to front parking lot by fire station:

Don Quixote x 15 (IC)

Hillbilly x 15 (IC)

Mountain Climber x 15 (IC)

Indian Run to Billboard:

Penalty 10 Burpees given en route

Burpee x 7 (OYO)

Indian Run to Whiffle Ball Field

5 Rounds / 10 Each

Merkins on Block

Flutter Kicks

Shoulder Press w/Block

Squats w/Block

Plank Jacks on Block

 

1 Round / 10 Each

Lt. Dans

Jack Webbs w/Block (Merkin w/4 Overhead press)

Shoulder Taps

Mt. Climbers

 

Mary

LBC x 25 (IC)

C.O.P – Count off, namorama, Pledge of Allegiance, BOM

Devotion:  YHC had some inspired moments when tending to a sickly tomato plant in his garden.  When realizing it was on the verge of dying he decided to repot it into a larger container and remove it from the full sun and bring it to the patio where there is partial shade during the day.  Over the course of 2 weeks the plant has now grown over a ft. and has begun to bear 17 plum size or larger tomatoes.  As this chain of events began to unfold YHC was reminded that we too need others around us to prop us up and revive us in times of troubles.  Let’s remember to build up those around us rather than tear them down.  We are called to be an example in our community and in our households.

Epesians 4:12-16:  to equip his people for works of service, so that the body of Christ may be built up until we all reach unity in the faith and in the knowledge of the Son of God and become mature, attaining to the whole measure of the fullness of Christ.  Then we will no longer be infants, tossed back and forth by the waves, and blown here and there by every wind of teaching and by the cunning and craftiness of people in their deceitful scheming.  Instead, speaking the truth in love, we will grow to become in every respect the mature body of him who is the head, that is, Christ.  From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.

Proverbs 27:17-19:  As iron sharpens iron, so one person sharpens another.  The one who guards a fig tree will eat its fruit, and whoever protects their master will be honored.  As water reflects the face, so one’s life reflects the heart.

Moleskin:  This morning was HOT!!!  I can’t say that the workout alone had the PAX sweating buckets, but at one point during Indian runs FNC decided it worthy to deviate the path instructions given so the PAX all paid with 10 Burpees.  That’s right, Dad pulled the proverbial car over and dished out some discipline.  Mumble chatter was fun and the discussion took some turns when YHC introduced Jack Webbs (Del Webbs…maybe???).  Thank you men for the opportunity to lead!

Thunderstruck in Bedrock Adjacent

  • When: 20200507
  • QIC: Sakrete
  • The PAX: Stalker (R), Swinger, Splinter, High Stick, Defib, Fish N Chips,


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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 50’s but clear

FNGs: Not today

COP:  10 TTT, 10 LBAC, 10 LBAC REVERSE, 10 OVER HEAD CLAPS

Thunderstruck plank merkins.  (Everyone still hates this)

The Thang:

Since Wescott Park wast still closed we met at Bedrock adjacent.  The Marshalls parking lot.  Though the Marshall’s parking lot is not home it does have some positive features, especially for social distancing.  Every grab a parking spot and line up on the horizontal line.  5 merkins, 5 squats, 5 WW1 situps.  Sprint to opposite horizontal line through parking spaces and Bernie Sanders back.  10 merkins, 10 squats, 10 WW1 situps.  Sprint to opposite horrizontal line through parking spaces and Bernie Sanders back.  Mosey around parking lot over to Raising Canes and back.  Repeat as a set of 15.  Repeat as a set of 20.  Mosey again same route.  Once finished work your way back down ladder taking a lap after the set of 15 and the set of 5.

Mary: Thunderstruck plank merkins

Numberama: 7

Namerama: Stalker, Splinter, Defib, Fish N Chip, Swinger, High Stick and Sakrete

Pledge and COT- Confirmed 

Announcements: Stay involved on FB page for upcoming events.

Devo: Remember the positive things you have gained from this shut down.  Keep on eye on our adolescents.  They are having just a hard of a time as we are

Moleskin:   As previously stated.  This is not our home.  However, we adapted and overcame.  Work was done.  Thanks for opportunity to lead.

Healthcare Works – The May Running of The Hero

  • When: 20200514
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, Stalker


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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: 55

FNGs: None

COP:

SSH: 10 – IC

Burpees: 10 – OYO

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC Forward: 10 – IC

LBAC Backward: 10 IC

Seal Claps: 10 – IC

T CLap: 10 – IC 

Moroccan Night Club: 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 healthcare workers. As we continue to shelter-in-place and social distance our healthcare workers are forced to interact with people who are infected with the disease we are trying to avoid. 

The Hero Workout (Modified):

  – 20 Merkins

  – 20 Squats

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, Stalker, Milton

Announcements: Everything is canceled. 

COT

Devo:  

Moleskin: 

We were all tired, but we ran anyway

  • When: 20200311
  • QIC: Floppy
  • The PAX: Picassso, Defib, Grits (Respect), Schute, Stalker (Respect), Flo, Splinter, Space Cowboy, Old Flame (Respect), Al Bundy, Icebox, City Slicker, The Colonel, Borland


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Weather: 60 and pollen

Warm-Up: rolling out of bed

The Thang: Pax had the option for the 5-Points, the stadium loop, and any other loop that worked for you.

Moleskin: We were all pretty sleepy when we got out of our cars, but we all have March Madness and wanted the miles.

Caveman Talk

  • When: 20191219
  • QIC: Waldo
  • The PAX: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel


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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, lower 30s, had to scrape ice off my windshield before I left the house

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC x12 IC forward; LBAC x12 IC backward

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the light pole and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel, Waldo

Pledge and COT

Announcements: Anniversary Convergence/Party coming in January…stay tuned for details

Devo: Stealing from Stalker…an HC is an HC, honor it.

Moleskin: Great chatter this morning.  We had lots of interesting discussions that ranged from death/funerals to saying stupid things to your wife.  And some of us even talked like cavemen at times.

Captain D’s is the Best Seafood in Charleston

  • When: 20191021
  • QIC: Sakrete
  • The PAX: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (R)


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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 and clear

FNGs: Negative

COP:  15 LBAC IC, 15 LBAC Reverse IC, 15 TTT IC, 10 Don Quixote

The Thang:

Grab a block and head to the street that runs beside the AO (not main drive).  Assemble at tree about half way down road.  15 curls for the girls On Q.  15 tricep extension on Q.  15 chest presses on Q.  Place blocks on side of road.  Jailbreak to next tree heading back towards the main road.  15 burpees OYO,  15 Bobby Hurley OYO, 15 Side Straddle Hops IC.  Mosey to triangle median on the main road.  Point closest to senior neighborhood.  15 WWI  Situps on Q, 15 LBC IC, 15 Flutter kicks IC.  Mosey to point of triangle closest to farm house.  15 squats on Q, 15 monkey humpers IC, 15 calf raises on curb OYO.  Lunge walk cut through road.  15 merkins on Q, 15 carolina dry docks on Q, 15 hand release merkins on Q.  Mosey back to blocks at tree.  Repeat exercises.  Stow blocks.  Jailbreak to next tree.  Repeat exercises.  Mosey to triangle point closes to Senior neighborhood.  Repeat exercises.  Mosey to point closest to farmhouse.  Repeat exercises.  Lunge walk down straight away and mosey back to flag.

Mary: Covered that at our first stop on the triangle

Numberama: 11

Namerama: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (R), Sakrete

Pledge and COT

Announcements: YHC had to split and could not stick around for annoucements and devo.  Major Dad handled this responsibility.  Thank you sir!

Moleskin:   YHC had the EH on Cheech heavy over the last several weeks.  Cheech made a deal with me.  If I picked up 2 consecutive Q’s he would be at both of them.  He held up his end of the deal this morning.  His thought process was if its going to suck for him its going to suck for me also.  Bob the Builder has a weird infatuation with Captain D’s.  Said “its the best seafood in Charleston and is only slightly inferior to Long John Silver’s.”  I am not sure what he drank Sunday night but it is clearly impacting his Monday conversations.  Heads up to anyone Qing out at Tectonic.  That is a dark neighborhood.  Please have reflective gear if you are leaving the AO.  YHC had a head lamp and Nox Gear vest and several cars passed us and didn’t even hit the brakes.  Thank you for allowing me to lead gentleman.