Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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


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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: 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


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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


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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

I need more Flutterkicks

  • When: 20191123
  • QIC: Cheetah
  • The PAX: Space Cowboy, Sakrete, Mugsy, Threes Company, Motherboard (R), Adjustment (R), Quaker (R), High Water, M&M (R)


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Intro: Sakrete whined and YHC has only been to one BC this week. YHC answered the call to try and make Sakrete merlot.

Weather: Cool, but not cold

FNGs: None

COP:

LBAC x25 IC Forward

Imperial Walkers x15 IC

Over head claps x10 IC

Run around the track long way to get a block.

THANG: 10 to 100

After each exercise is performed, PAX would run down to the other side of the field and back.

10 Catalina Wine Mixer IC

20 OHP On Q

30 Lulus On Q

40 Squats on Q

50 Bent Over Rows On Q

60 Carolina Dry Docks On Q

70 Curls On Q

80 Flutterkicks IC

90 Calf raises (30 in, middle, and out each) IC

100: Hundreds IC

MARY: 25 minutes of it.

Reps were unknown  prior to each exercise. Just went till I felt like stopping.

In no particular order, exercises were called on Q or in Cadence

American Hammers

Iron Crosses

WW1 Situps

Heel Taps

Box Cutters

Supermans

Damn Its

American hammers with block

Freddie Mercury

Dying Cockroach

Do a lap around AO

Partner up and do wind shield wipers (left middle and right) 10 times each person

Flutterkicks w/block 20 IC to get 100 IC on the day.
stow blocks

Numberama: 10

Namerama: Cheetah, Space Cowboy, Mugsy, There’s Company, Motherboard (R), Adjustment (R), M&M (R), Quaker (R), High Water, Sakrete

Pledge Prayer Announcements

Moleskin: YHC loved seeing the look of despair in Sakrete’s face when he realized I wasn’t joking about 25 minutes of Mary. Nearly got him to merlot or cry, I couldn’t tell which. So remember kids, if you want to tag Cheetah in things, but don’t already have the Q, he will take it and Q things you hate doing just because.
 

 

 

Tennis court circuit runs

  • When: 20191005
  • QIC: Grasshopper
  • The PAX: Placebo (R), Quaker (R), Space Cowboy, Three's Company, Mugsy (2.0)


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FNGs:  None

COP:

SSH -20 IC; TTT 15 -IC; Don Quixotes-20 IC

The Thang:

PAX mosey to the tennis courts and line up on the side line.

  • Burpee Suicide Run (1 burpee at start, 2 burpees and mid line, 3 burpees and start line, 4 burpees at end line, 5 burpees at start line – 15 burpees per run) This was done at the start, in-between circuits, and at the end.  Total of 4 runs, and 60 Burpees
  • Squat circuit
    • 25 narrow stance squats On-Q
    • Lateral lunge to next corner
    • 25 regular squats On-Q
    • Forward lunge walk to next corner
    • 25 wide stance squats On-Q
    • Lateral lunge to next corner, lead with opposite foot
    • 25 jump squats On-Q
    • Jail break back to starting corner
  • Burpee Suicide Run
  • Merkin Circuit
    • 15 diamond merkins On-Q
    • Bear crawl to next corner
    • 15 regular merkins On-Q
    • Jail break to next corner
    • 15 wide merkins On-Q
    • Bear crawl to next corner
    • 15 hand release merkins On-Q
    • Jail break back to starting corner
  • Burpee Suicide Run
  • Ab Circuit
    • 10 LBC IC
    • Bear crawl to next corner
    • 10 Iron Cross On-Q
    • Forward lunge walk to next corner
    • 10 Flutter Kicks IC
    • Crab walk to next corner
    • 10 Box Cutters IC, switch direction at mid-point
    • Jail break back to starting corner
  • Burpee Suicide Run

Mary:

Big boy situps- 20 OQ, American Hammers -20 IC (Quaker called this), Tricep dips – 30 OQ (Three’s Company called this)

Numberama:  6

Namearama:  Placebo (R), Quaker (R), Space Cowboy, Three’s Company, Mugsy, Grasshopper

Announcements:  various runs coming up

Pledge of Allegiance:

The Pax

BOM: (Prayer) – Led by Space Cowboy

Moleskin: YHC’s one year anniversary at F3. Glad to be part of this amazing group.

Dora version xyz

  • When: 20190930
  • QIC: Grasshopper
  • The PAX: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three's Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit


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Conditions: Not bad

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 20 – IC

Mountain climbers: 10 – IC

The Thang:

Partner up.

Round 1: Partner 1 runs a lap around the small loop. Partner 2 does burpees until he is back. Then partner 2 runs while partner 1 does burpees. Repeat until both have completed 5 laps.

Round 2: Partner 1 runs a lap around the larger loop. Partner 2 does squats until he is back. Then partner 2 runs while partner 1 does squats. Repeat until both have completed 5 laps.

Round 3: Partner 1 runs a lap around the full loop. Partner 2 does LBCs until he is back. Then partner 2 runs while partner 1 does LBCs. Repeat until both have completed 3 laps.

Mary: Ran out of time

Numberama: 10

Namerama: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three’s Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit

Pledge and COT

Announcements: Anniversary convergence 2020 and other races.

Faultline’s running of the Quake

  • When: 20190928
  • QIC: Cheetah
  • The PAX: Quaker, Three’s Company, M&M, T-ball, Space Cowboy, Placebo,


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Intro: Today is YHC’s birthday, and I felt like leading a workout .

Weather: Cool

FNGs: None

COP:

TTT x10 IC

LBAC F & B x 10 IC

THANG: The Quake

50 Single count LBCs

40 2 count Flutterkicks

30 Squats

20 Merkins

10 Burpees

Run short loop around track

Rinse/Repeat till time is up.

scores were

10 Quaker

10 Three’s Company

10 Cheetah

8.4 Space Cowboy

7 Placebo

6 Tee ball

5 M&M

Numberama 7

Namerama: See above

Pledge Prayer Announcement

Moleskin: No pickle pounders were done this morning. Space Cowboy did sing happy birthday though.

Trip to the Hutchinson Square

  • When: 20190920
  • QIC: Grasshopper
  • The PAX: MInivan, Beethoven (R), Three's Company, Bob Jones, Raw Hide, Short Circuit, Big Haul, Dowry (R), Bee-Wax, Grasshopper


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Conditions: Decent

FNGs: None

COP: N/A

Thang:

Pax were given reflective gear, and we moseyed to the square.

At the square the street had 13 light poles,

1 burpee at the first light pole, bear crawl to the second light pole 12 Merkins (adds up to 13)

jail break to the first light pole, then

2 burpees at the first light pole, bear crawl to the third light pole 11 Merkins and so on until

7 burpees at the first light pole, bear crawl to seventh pole (modify as needed), 6 Merkins and we descended

this was done until it was time to head to AO for some Mary.

Mary:

20 LBC’s IC, 25 flutter kicks IC (Short Circuit called this), 20 iron crosses OQ (Dowry called this), 100’s

Numberama: 10

Namearama and Pledge: Done

Announcements:

2020 Anniversary convergence, coming up 5K runs, and other marathons

BOM: Dowry lead this

Gambling at Faultline

  • When: 20190907
  • QIC: Wreck-It Ralph
  • The PAX: Good Times, Quaker (R), Adjustment (R), M&M (R), Space Cowboy, Bob the Builder (R), Three's Company, Minivan, Mugsy (2.0)


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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 70’s, muggy.

FNGs: None brave enough

COP:  TTT x10 IC, LBAC (small, large, forward reverse) x12 each IC

The Thang:

Grab blocks. return to flag.

Roll the dice. Do The Work.

Movements: Dammits, OH Press, Squat, WWII Sit-ups, 8-counts, Merkins

Reps:5, 10, 17, 20, 25, 30

All PAX called the exercise they rolled. After everyone had completed each round, take your block for a short walk around the park.

By my best count there were over 100 dammits, 75 8-counts, and an awful number of WWII’s completed.

Mary: Cusak Blocks back to storage

Numberama: 10

Namerama: Good Times, Quaker (R), Adjustment (R), M&M (R), Space Cowboy, Bob the Builder (R), Three’s Company, Minivan, Mugsy (2.0)

Pledge and COT

Announcements: Walk for Underhand Monday 9/9 @ Fleet Feet, 2nd F at Miler Country Club on Thursday 9/12. All donations are going to support Underhand.

Moleskin:   No one had picked up the Q for Fault Line, so YHC made a guest appearance. I came with 2 wienkies prepared, and gave the PAX a choice. They chose Option 2- which they didn’t know was a roll of the dice. Some PAX won, some lost. But everyone put in he work and got better. Thank you for the opportunity to lead men!

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (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.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.