Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I creamed, you creamed, we all creamed – 15 May 20

  • When: 20200515
  • QIC: Mary
  • The PAX: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG - Stroke


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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: 56 degrees

FNGs: John Brock Haffner (Stroke)

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 21

Namerama: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG – Stroke

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:   Running 5 miles after 4 days of F3 hurts

Enough with the Catch Me If You Can

  • When: 20200218
  • QIC: Flo
  • The PAX: Defib, Fish and Chips, Streaker, Splinter, High Stick, Waldo, Sakrete, Robinwood, Sugar Mountain, Flanders, Yo Adrian (R), Prius (R), Mayhem, Easy In


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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:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

Catch Me If You Can: Partner up. One man does five burpees while the other runs backwards. When the burpees are done, that man runs to catch his partner. Flapjack. Keep running until you reach the end of the parking lot.

A little PT to catch our breath: Flutter Kicks, Offset Merkins, Calf Raises

Head to the Wiffle Ball field

Catch Me If You Can: This time, bear crawl forward and backward instead of running. The exercise is five Merkins.

Catch Me If You Can: This time, partner one is military crawling, while partner 2 does LBCs. When done with LBCs, that man crab walks to catch his partner.

Mary:  WWII Sit-Ups, Other exercise that I now can’t remember but that were guaranteed to give every PAX shredded abs

Numberama, Namerama, Announcements, Pledge, COT

Devo: Used the book of Nehemiah as a reference to discuss the need for complete restoration in our lives. The Israelites rebuilt the wall around Jerusalem after returning from exile, but they still needed spiritual revival. We focus a lot of energy and time on the tangible items in our lives, but don’t neglect the spiritual which is vital!

Moleskin: Always a good time at the CC. It really is one of YHCs favorite venues. The PAX always provide a hardy welcome. The mumble chatter was present and the PAX complained sufficiently during the workout.

Sakrete’s Trip Around the Bases

  • When: 20200109
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick


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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.  needed to move around quickly to get warm.

FNGs: Not today but Phiona did come back

COP:  10 TTT IC, 10 hillbillies, 15 LBAC forward and reverse, 15 Overhead clap, 15 moraccan night club.

Get 2 blocks a piece.

The Thang:

Partner up.  Farmer’s carry (or however you can get them there) blocks to the wiffle ball field.  If you partner stops you stop.  Once at the wiffle ball field each team choose a base to put one block down and then put the other down diagonally across the bases.  All exercises will be performed OYO but as a team.  Transition between bases can be bear crawl, lunge walk or crab walk and the same transition can’t be used twice.  Once you make it all the way around the bases take a lap around the field on the sidewalk.  Exercises could be done in any order but all 4 had to be hit each round.  10 curls IC, 20 hand release merkins, 20 WW1 situps, 10 tricep extensions IC.

At 0535 load the blocks up and get back to flag.

Mary: WW1 situps.  AMRAP until time.

Numberama: 16

Namerama: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick, Sakrete

Pledge and COT oh yea!! 

Announcements:  Anniversary convergence and party.  Convergence at 0700 at Doty and Party at 1700 at The Ponds.

Devo:

Watch What You Do

I said to myself, “I will watch what I do and not sin in what I say. I will hold my tongue when the ungodly are around me.” (NLT) ( Psalm 39:1 )

 

Righteous living is a choice.  We don’t stop sinning without taking action.  Watch what you do and think about the choices you are making.  Do they honor God?  Are they showing love towards others?  Are you being salt and light to those who may be ungodly around you?  If your answers don’t point to Jesus, it’s time to take action so you do not sin in what you say and do.

Moleskin:   Did this exact workout at Magnitude a few weeks ago.  Some modifications had to be mad due to large PAX crowd.  Great having some old faces out as well as new guys.  Thanks for allowing me to lead!!  Welcome back Phiona

The Slide on the playground is really really fast

  • When: 20200106
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker,


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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 but dry.

FNGs: Does Shortcake count?

COP:  10 TTT IC, 15 LBAC forward and reverse, 15 over head claps, 15 moraccan night clubs.  Gather on patio

The Thang:

Mosey to the point of the triangle island nearest the Senior community.  YHC briefed PAX on what the basic idea would be then did the first round of exercises IC.  1 LBC IC.  Mosey to next point furthest from the farm house.  1 Squat IC.  Mosey to next point beside farm house.  1 merkin IC.  Mosey to play ground.  1 Burpee.  Bear crawl to the stairs of the playset.  1 WW1 situp.  Up the stairs and down the slide.  1 Hand release merkin.  Lunge walk to gate of playground and head back to point nearest senior community.  Increase reps to 2.  Rinse and Repeat adding 1 rep each rotation until time called.

0538 called for everyone to meet at Pavilion.

Mary: Thunderstruck plank merkins.

Numberama: 14

Namerama: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker, Sakrete

Pledge and COT: We did that loud and proud 

Announcements: Anniversary Convergence and party 1/25/20.  Convergence will be that morning at 0700 at Doty Park and then Party at the Ponds at 1700.  Bring your families to the party and BYOB.  Shortcake will have his food truck on site.

Devo: YHC took a minute a spoke on the passing of my grandmother on New Years Day.  Never miss an opportunity to say Goodbye to someone you love and let them know how much you love them.  Tomorrow is not guaranteed.  She celebrated her 88th birthday on Monday and by Wednesday evening she was gone.  Don’t take tomorrow for granted.

Moleskin:   This was a fun one.  That PAX quickly figured out how to apply the brakes on that slide.  That thing would launch a little kid in the air.  Might be fun to watch at the anniversary party.  I would nominate my kid but I can’t swing the doctor bills after he is sent into orbit.  Shortcake joined us again and was like he never missed a beat.  Great work fellas.  Thanks for letting me lead.

No Whammies

  • When: 20191126
  • QIC: High Stick
  • The PAX: Dri Prime, Defib, Repo, AC/DC, Mayhem, Swinger, Easy In, Wreck It Ralph, Waldo, Chum, Sugar Mountain, Manana


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Warm-Up:

SSH, TTT, Imperial Walkers, Don Quixotes

Thang:

The PAX would spin the wheel to press their luck.

Spin 1: 20 Lawnmowers (10 each arm OQ), 20 Kettlebell Swings OQ, Run Down and Back to Sign

Spin 2: Whammie (10 Blockies)

Spin 3: 20 Tricep Ext IC, 20 American Hammer IC, Parking Lot Lap

Spin 4: Run to Baseballs, Peoples Chair, 10 Merkins Run to Gate and Back 10 Merkins

Spin 5: PAX choice (Floor Sweepers)

Spin 6: 20 Curls OQ, WWI Situps OQ, Lap Around Parking Lot

Spin 7: Whammie (10 Blockies)

Spin 8: Run to Bridge, 20 Dips OQ, 20 LBC OQ

Spin 9: 20 Overhead Press, 10 Iron Cross OYO, Down and back to sign

Mary:

Donkey Kicks, Pickle Pounders

Devo:

Do not fear, for I am with you.  I will strengthen you and I will help you. Isiah 41:10

An F3 Thanksgiving Convergence Without Football Is Like Thanksgiving Without The Turkey

  • When: 20191128
  • QIC: Hot Spot
  • The PAX: Goose, Cheetah, Adjustment, Stalker, High Stick, Hospice, FNG(Cross Hairs) Sugar Mountain, Wolverine, Streaker, Raw Hide, Mayhem, Grits, Waldo, Double Trouble, Mary, Splinter, Grasshopper, Space Cowboy, Tinder, Old Flame, Manana, Placebo, Hot Spot


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Conditions: 48 degrees

Count: 24 Pax – with one FNG

The Thang:

Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC

3/4 mile Indian run with football.

Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.

Sand bag relays up and down the field.

1st – 40#, 2-60#, 80#

2nd – 30#, 2-40#, 2-60#, 80#

3rd – 30#, 2-40#, 2-60#, 80#  2 minutes and 9 seconds for the best time!

Mary – 51 Flutter Kicks IC, Guantanamo Bay

COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.

 

 

I Don’t Know How Time Works

  • When: 20191122
  • QIC: Milton
  • The PAX: Canadian Bacon, High Stick, Speedo, Sugar Mountain, Clancy


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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: Wet

FNGs: None

COP:  10 Laps

The Thang:

Tombstones: 4 Laps, Arms Only: 6 Laps

Tombstones: 4 Laps, Arms Only: 6 Laps

Butterfly: 2 Laps, Backstroke: 2 Laps, Breast Stroke: 2 Laps, Freestyle: 2 Laps

IM: 2 laps each stroke

Splash Backs: 6 Laps, Frog Kick: 4 Laps

Splash Backs: 6 Laps, Frog Kick: 4 Laps

Butterfly: 2 Laps, Backstroke: 2 Laps, Breast Stroke: 2 Laps, Freestyle: 2 Laps

IM: 2 laps each stroke

11’s: Freestyle and Breast Stroke

Mary: No Time

Numberama: 6

Namerama: Canadian Bacon, High Stick, Speedo, Sugar Mountain, Clancy, Milton

Pledge and COT

Announcements: Christmas parade Sunday (12/8), Christmas Party Thursday (12/12) Oak Rd Brewery

Devo: None

Moleskin:   Sugar Mountain is too cold to hear about your life.

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: 

Honoring the Numbers 33 and 37

  • When: 20191105
  • QIC: Sakrete
  • The PAX: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana


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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: Mid 50’s.  Little mist in the air.  Ground wet from over night rain

FNGs: Not today

COP:  10 TTT IC, 33 LBAC FORWARD, 33 LBAC IN REVERSE

The Thang:

Partner up with someone relatively close to you in speed.  Short distances.  Assemble at entrance to circle.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 bear crawls away from traffic circle as Partner 2 is doing 33 Merkins.  When partner 2 finishes  run out and catch partner 1.  Flip Flop and partner 2 begins bear crawling back towards flag.  Partner 1 does merkins and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 crab walks away from traffic circle as Partner 2 is doing 33 Carolina Dry docks.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins crab walking back towards flag.  Partner 1 does CCD and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 lunge walks away from traffic circle as Partner 2 is doing 33 squats.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag.  Partner 1 does squats and runs to catch up.

Indian Run around gravel lot

Partner 1 sumo squats away from traffic circle as Partner 2 is doing 33 monkey humpers.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag

Goal for this one is 33 burpees as a team.  Partner 1 Bernie Sanders (runs backwards) away from circle.  Partner 2 does as many burpees as he wants and runs to catch up.  Partner 1 starts with the number Partner 2 left off with while Partner 2 runs backwards.  Continue until 33 burpees is reached.  Once your team reaches 33 burpees stop where you are and hold plank.  Once all teams have completed 33 burpees the team who made it furthest begins running back towards flag.  When the lead team gets to your team fall in behind and mosey to the light pole heading into the flag.

Jailbreak to the flag.  You vs. You.  Push your self with everything you have left.

 

Mary: Sugar Mountain asked YHC if he could handle ‘Mary’ for the day.  He also wrote this portion of backblast

In honor of Sakrete.

We learned at The Guild that it take Sakrete 37 seconds to conceive a child. It is also his 33rd birthday. So the following happened

37 Baby Makers OQ

33 Pickle Pounders IC

37 Monkey Humpers IC

33 Second Planks

Numberama: 13

Namerama: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana, Sakrete

Pledge and COT- Correct  

Announcements: Events coming up.  Get with you 2nd F Q’s with any questions.  Keep an eye on the FB page for updates as well.

Devo: Used the devo time to hand over the reigns to Waldo for the time being as YHC is stepping away to nail down things at home after the newest 2.0 comes into the world.

Moleskin:   We did 33 (my age) of a lot of exercises that YHC doesn’t enjoy doing.  Defib kicked mulch on me as we were doing LBAC.  I guess 33 in both directions was too much.  Defib also almost died.  Alot.  Easy In is really fast.  Waldo is also fast.  Didn’t have a lot of mumble chatter this morning.  YHC will chalk it up as a win.  Anytime you can quiet this crowd you have done something.

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


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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: Clear and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.