Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

RACING AND A TOUR AROUND THE CC

  • When: 20200811
  • QIC: Sakrete
  • The PAX: Peg (R), AC/DC, Spooky (R), Placebo (R), Threes Company, Microwave, Waldo, Pretzel, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 75 degrees, sun rising, humidity already up.

FNGs: Not today 

COP:  15 SSH IC, 15 TTT X 15 to stretch our the hamstrings.  Stand one on leg and pull other leg behind to continue to stretch as instructions were given.  

Pair up.  One team of 3.

The Thang:

Everyone grab a block and place by flag

Stand side by side with your partner.  The man you are paired up with is your competition.  Everyone else lines up behind.  The races begin.

1st round.  Jail break to light pole on right side of the road.  Q will say go to initiate the race.  Loser 5 merkins.  Winner watches.

2nd round.  Jail break to fire hydrant on left side of the road.  Q will say go to initiate the race.  Winner watches as loser does 5 squats OYO.

3rd round.  Jail break to bridge and Bernie Sanders across bridge.  Winner watches as loser does 5 burpees.

4th round.  Jail break to and around top parking lot.  Finish line was the entrance to the top parking lot.  Winner watches loser does 5 Bobby Hurley.

5th round.  No race but push yourself with your partner and get to the scoreboard at back of park as fast as possible.  Everyone does 5 pull ups.

6th round. No race but get to the bridge heading to the wiffle ball field as fast as possible with your partner.

7th round.  Bernie Sanders across bridge to wiffle ball field.  Winner watches as loser does 5 WWI situps.

Line up on sidewalk that goes around wiffle ball field.  Reverse Indian Run.  Man at the front runs around wiffle ball field to catch back of pack.  PAX walk or slow jog.

Pair up with your partner and get back to the flag.  As quickly as possible.

Once back at the flag plank until 6 is in.

For the second part of the workout gather into teams of 5.  Follow instructions on the papers @ each station.  Stations and instructions in picture below.  Move as a team to complete tasks and keep count of how many stations are completed.

@ 658 meet back up at flag and stow blocks

 

Mary: 10 WW1 on Q

Numberama:  15

Namerama: Peg, AC/DC, Spooky, Placebo, Pretzel, Threes Company, Microwave, Waldo, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In, Sakrete

Pledge and COT

Announcements:  REPO VIRTURAL RUN TO RAISE MONEY FOR CAMP HANDS OF HOPE 

Devo: Follow Me
As he walked along, he saw Levi son of Alphaeus sitting at his tax collector’s booth. “Follow me and be my disciple,” Jesus said to him. So Levi got up and followed him. (NLT) ( Mark 2:14  )

When our lives feel unsure and we don’t know what our next step should be, remember that all Jesus requires is that we continue to follow Him. No matter the circumstances of our lives, God is faithful to gently call us toward Himself.  Remain faithful to Him and He is always faithful to care for you, even in your darkest hour.

Moleskin:   YHC wanted to mix it up this AM.  The rotating Saturday BC’s are a great opportunity to try some things out.  In the preblast I requested with your HC to tag someone you would be partnered with.  The ones that did HC and the person they EHed showed up as well were paired up.  The remaining were paired up before beginning.  For the second part wanted to turn that competition into teamwork.  Everyone put in work this morning and left better for it.

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R)


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 74 degrees to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

Indian running around the corners – 19 May 20

  • When: 20200519
  • QIC: Mary
  • The PAX: Goose, hospice, jingles, smoky, Freeloader, splinter, microwave, space cowboy, milton, Flo, fannypack, schrute, threes company, matlock, middle school, probie,


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC, 10 TTT IC

The Thang:

Split into 2 groups
Indian run around AO x4
25 oyo Ww1 sit-ups at one corner
25 oyo Pushups at other corner

50 squats on Q
Jailbreak to horseshoe pits
20 dips on Q
Mosey to flag

Mary: 60 alt speed Flutter kicks IC, 20 Dollys on Q, 20 Burt Reynolds IC, 10 burpees oyo

Numberama: 16

Namerama: Goose, hospice, jingles, smoky, Freeloader, splinter, microwave, space cowboy, milton, Flo, fannypack, schrute, threes company, matlock, middle school, probie,

Pledge and COT

Announcements: none

Devo: none

Moleskin:  

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


by Leave a Comment

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.

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


by Leave a Comment

Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

The Old Standby

  • When: 20200305
  • QIC: Milton
  • The PAX: Three's Company, Old Flame, Splinter, Microwave, Fanny Pack, Goose, Space Cowboy, Schrute, Smokey


by Leave a Comment

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 – 20 -IC

TTT – 10 – IC

Imperial Walkers – 10 – IC

Don Quixote – 10 – IC

Peter Parker Merkins – 10 – IC

The Thang:

Indian run (5 squats before running to the front) to Jingles Hill

11’s – Burpees at the bottom. WWI sit-ups at the top

Squats – 10 – OQ

Indian run (5 squats before running to the front) to the AO

Mary:

Incline WWII sit-ups – 10 – OQ

Numberama: 10

Namerama: Three’s Company, Old Flame, Splinter, Microwave, Fanny Pack, Goose, Space Cowboy, Schrute, Smokey, Milton

Pledge and COT

Announcements: P-200

Devo: Make time to rest and recharge. Determine what distracts you. Eliminate or limit your distractions, and focus on what is truly important.

Moleskin:   Old Flame was sandbagging on 11’s so we would not have time for anything else.

Who EH’d You? – The February Running of The Hero

  • When: 20200218
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Three's Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 65

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Merkins – 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 the F3 brother that EH’d you. They may not have known why you needed F3, but they knew you did. You keep coming back because you know you need it. Think of someone in your life that needs F3, and put the EH on them. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama:Microwave, Smokey, Space Cowboy, Splinter, Three’s Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder, Milton

Announcements: 

COT

Devo:  

Moleskin: 

Sweat deck in rain

  • When: 20200127
  • QIC: Grasshopper
  • The PAX: Caterpillar, Minivan, Grasshopper


by Leave a Comment

Conditions: Pouring rain, thanks to RECC front porch

FNGs: none

COP:

SSH x 35 IC, TTT x 35 IC, LBAC x 35

The Thang:

YHC dealt a sweat deck of cards, face cards J, Q, K are 11 reps each, A is 12.

Hearts – Burpees (x66 reps, OYO)

Clubs – Squats (x70 reps, OQ)

Diamonds – WW I sit-ups (x61 reps, OQ)

Spades – Merkins (X75 reps, OQ)

Mary: American hammers x 35 IC, Flutter kicks x 35 IC

Numberama: 3

Namerama: Caterpillar, Minivan, Grasshopper

Pledge and COT: done

Prayer (BOM): Caterpillar

cardio game

  • When: 20191209
  • QIC: Grasshopper
  • The PAX: Space Cowboy, Three's Company, Beethoven (R), X-ray (R), Caterpillar, Minivan, Code Blue (R)-FNG, Grasshopper


by Leave a Comment

Conditions: A tad chilly, but beautiful for cardio.

FNGs: Code Blue

COP:

LBAC: IC, TTT x 15 IC

The Thang:

Burpee – 10 -IC (3 sets)

Step-ups -10 each leg -OYO (3 sets)

Merkins – 15 -OQ (3 sets)

Squats – 25 -OQ (3 sets)

Mountain climbers -20 -IC (3 sets)

Alternating lunges -12 -IC (3 sets)

Mosey around the tennis courts. Pax did 1 set of each and moseyed and this was repeated 3x.

Mary: Pax choice

Numberama: 8

Namerama: Space Cowboy, Three’s Company, Beethoven (R), X-ray (R), Caterpillar, Minivan, Code Blue (R)-FNG, Grasshopper

Pledge and COT: done

Announcements: Christmas party at Oakroad Brewery, and anniversary convergence 2020 .

Prayer (BOM): Space Cowboy