Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

41 Days until Football Season

  • When: 20180724
  • QIC: Milton
  • The PAX: Milton, Sugar Mountain, Goose, Tweetsie, Space Cowboy, Bee Wax, Fanny Pack, Good Times, Shute, Boll Weevil, Old Flame


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Weather: nice for a July morning 73 deg and not to humid

Warm Up:

Side Straddle Hop: 15

Imperial Walkers: 10

Through The Tunnel: 10

Terrible T’s: 10

Indian Run Around the AO

 

The Thang:

41 Days until football season (UGA’s first game).

Grab a block: Head to the street

Station 1) Uneven Merkins: 15 each arm

​    One Blockee

Station 2) Block press flutter kick: 20

​    Curls for my wife (I don’t do curls for other girls): 20

​    One Blockee

Station 3) Squats w/ the block: 20

​   Overhead press: 20

One Blockee

Station 4) Tricep extensions: 20

​    Sit ups w/ the block: 20

​    One Blockee

Station 5) Merkins on the block: 20

​   American hammer w/ the block: 20

​   One Blockee

Station 6) Block Swings: 20

​    Block pull throughs: 20

​    One Blockee

Station 7) Lawn mower pulls: 20 each arm

​    One Blockee

Stow the blocks

Head to the tennis courts

Stayin alive w/ 5 merkins at every line/turn

Peoples chair against the fence

Stayin alive w/ 5 merkins at every line/turn

 

Mary:

UGA lost the national championship on a 26 yard TD pass in overtime.

World war one sit ups: 26

American Hammer: 26

LBCs: 26

Mountain Climbers:26

Flutter Kick: 26

Namearama

Pledge

Prayer

Devo

Milton’s VQ

  • When: 20180628
  • QIC: Milton
  • The PAX: City Slicker, Grits (R), Sugar Mountain, Greenbags, Adjustment (R), Muscadine, Old Flame (R), Probie, Smokey, Tweetsie, Good Times, Space Cowboy, Fanny Pack, High Times, 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.

Conditions:  72 degrees

FNGs:  None

COP:

Side Straddle Hope: 15 – IC

Imperial Walker: 15 – IC

Through the Tunnel: 15 – IC

Alternating Shoulder Taps: 15 (each shoulder) – IC

 

The Thang:

Catch Me if You Can (Merkin) Indian Run: Around the AO

 

Horse Shoe Pit:

Bear Crawl 1-2-3: Partner up, 100 Merkins, 200 LBCs & 300 squats as a team.

P1 does 1-2-3, P2 bear crawls to end of pit and back

 

Grab a block:

  • Colt 45: 15 lower half curls, 15 upper half curls, 15 full curls

Cusack block to other end of the field

15 lawn mower pulls (each arm)

Cusack block back

2) On your six: Block press flutter kick – 20 – IC

Jail Break to the other end of the field

LBCs: 20 -IC

Jail Break back

On your six: Block press flutter kick – 20 -IC

Stow your blocks

 

Mary:

World War I sit ups: 20 – On Q

Flutter Kick: 20 -IC

Iron Cross: 15 – On Q

Indian Sit-Ups x 20 IC

American Hammer x 20 IC

 

Numberama, Namerama, Announcements, Pledge, COT

Devo: Take time to be thankful for what you have. Milton presented the question, “What if you woke up tomorrow with what you were thankful for today?”

Moleskin:  Milton’s VQ was a great success and PAX showed up for the party. Milton put us all to work with a memorable first beat down.

Another Good Day to Catch Me if You Can

  • When: 20180607
  • QIC: Flo
  • The PAX: Schrute, Milton, Tweetsie, Smokey, Cannoli, High Times, Muscadine, Adjustment (R), Hospice (R), City Slicker, Shortcake, Old Flame (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:  71 Degrees

FNGs:

COP:  SSH x 20 IC, LBAC x 10 IC (Forward and Backward), Big Arm Circles x 5 IC (Forward and Backward), Imperial Walkers x 10 IC , TTT x 15 IC

The Thang:

Catch Me If You Can: Partner up. Man one completes 5 burpees while his partner runs backwards around the course. When finished with 5 burpees man one sprints to catch man two. Flapjack and continue for the .5 mile block around the AO.

Sevens with Double Block Curls for the Girls and Squats. Run the 20 yards between stations.

Repeat Catch Me If You Can around the sidewalk loop inside the AO.

Sevens with Block Presses and Calf Raises. Cusack block the 20 yards between stations.

Finish up with some block presses IC paired with some Flutter Kicks IC.

Mary:  Pretzel Sit-Ups x 20 IC, 10 Burpees each OYO to salute the train

Numberama, Namerama, Announcements, Pledge, COT

Devo: Romans 12:2 – “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”

When we are minds are centered on self, our carnality, or anything other than Christ we will be unable to clearly hear the voice of God in our lives and discern His will.

Moleskin: This was YHC’s second use of Catch Me If You Can this week. Each time it was a hit (in a matter of speaking) with the PAX. Today the PAX also learned the AO Q can reinstate lost traditions such as saluting the train. The definition of “carnality” was also discussed post-workout as YHC’s use of the word impressed some of those in attendance. We also learned that Schrute will be more vocal over the summer as he saves his words for the classroom, and school is out for the summer.

Congrats to Schrute on taking home the rock today. Well-deserved!

Great push at the TOTS this morning with some of F3’s finest!

Laurel, Laurel, Laurel

  • When: 20180524
  • QIC: Stalker
  • The PAX: Peaches (respect), Grits (respect), BTB (respect), Hospice (respect), Flo, Turbo, Shrute, Milton, Paddington, Bol Weevil, Smokey, Probie, Cannoli, Tweetsie, Too Much, Fanny Pack


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Intro: “There are two types of people in the world, those who ________, and those who ________.” At Seismic this morning, 17 men learned a little about himself and the man next to him.

Disclaimer: No FNG’s.

Warmup:  LBAC’s to overhead clap, Squats to monkey humpers, mountain climbers to shoulder taps, dying cockroach, gorilla shuffle burpees.

Thang: Lineup shoulder to shoulder. YHC will say, “There are two types of people, those who ________, and those who ________.” If you are the former, step forward. If you are the latter, step back. The two groups will then be assigned different exercises, but performed together.

There are two types of people, those who:

Believe the glass is half empty (tempo Bobby Hurleys), and those who believe the glass is half full (tempo merkins). Jailbreak to other side of the field.

Prefer a stick shift (crunchy frog), and those who prefer an automatic (LBC). Jailbreak to other side of the field.

Have unread emails or text in their inbox all the time (carolina drydocks), and those who clear their inbox daily (wide merkins). Jailbreak to other side of the field.

Roll the toilet paper over the top (flutter kicks), and those who do it the wrong way (nobody…no savages in this group). Jailbreak to other side of the field.

Are folders (dammits), and  those who are crumplers (WW1 situps). Jailbreak to other side of the field.

Make their bed daily (Melbourne Mums), and those who don’t (hit-its). Jailbreak to other side of the field.

Hear “Yanny” (calf raises), and those who hear “Laurel” (side straddle hop). Jailbreak to other side of the field.

Believe in luck (reverse crunch), and those who believe you make your own luck (heels to heaven). Jailbreak to other side of the field.

Are motivated by success (Al Gores), and those who are motivated by the fear of failure (low plank). Jailbreak to other side of the field.

Say “regardless” (dips), and those who say “irregardless” (derkins). Jailbreak to other side of the field.

Believe God is in control 100% of the time (burpees), and those who believe that God chooses when to intervene, but because of freewill, allows things to just happen (jailbreak around the AO).

Mary: side plank pickle pounders (both sides), box cutters, 2min. max situps.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: When the PAX were asked to HC with a random meme, Too Much responded with a meme that asked, “Why are you the way you are?” The funny thing is, that was my planned devo. Maybe his meme wasn’t random at all. So why are we the way we are? I propose that we are A) the sum of our past experiences, good and bad, and B) the result of our choices, good and bad. And one dictates the other – we make choices based on past experiences, and our present experiences are the result of choices. Life is about choices. Choose wisely.

Moleskin: It’s good seeing Turbo continuing to drink the F3 Kool Aid. Congrats on landing a new job that starts next Monday. It was also good seeing faces that are new to me (Milton, Paddington, and Smokey). Tweetsie is a regular again, which is cool. The “Respects” were out in force this morning, and killed it. If you need any of these guys today and can’t reach them, they were probably doing Carolina Drydocks this morning. But most importantly, I am glad that none of you psychopaths roll the paper from the bottom – we can continue being friends.

War, what’s it good for?

  • When: 20180522
  • QIC: Floppy
  • The PAX: Flo, Sugar Mountain, Boll Weevil, Milton, Fanny Pack, Smokey, Shrute, Ember, Goose, Tweetsie, Old Flame, Pretzel, Peg


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Conditions: low 70s:

Warm-up

  • TTT x15 IC
  • Squat Jacks x 15 IC
  • Imperial walkers x 15 IC
  • Flutter kicks x 20IC
  • Count off into teams of 2
  • Mosey around the tennis courts on Q ending at the block pile. 1 block per person
  • Cusak to the pit and each team on the far side of the pit

 

The Thang

  • Give each team a half a deck of cards to play War.
  • Pax get a card at their base and run from their base to the middle. They show an opposing pax their card. The high card is the winner and takes both cards. Winner takes both cards back to his team base pile.
  • Q calls exercise. Loser does number called. Winner does half of what the loser does.
  • When done get another card and meet another player in the middle. If you’re in the middle and waiting do SSH until someone gets there. 
  • Rinse and repeat for 3 rounds of each exercise.
  • Hands on pit wall and hop over x 20 
  • Tricep dips x 30
  • Hydraulic squat wall jump x 10
  • One legged bridges x 20 each leg
  • Plank Jack push up (start in up position) x 10
  • American Hammer
  • Chest press x 20
  • Plank Jack push up (start in down position) x 10
  • push up stairs (with block) x 10
  • Curls for the girls x 30
  • Play until all cards have been taken. Winners do a lap. Losers return all blocks to pile 

Moleskin: It’s been a while since YHC has done a BC Q. The creative juices were drying up and I just needed a break. Once YHC decided to jump back in it was good to see the juices were flowing again. Wanted to try some new ideas that haven’t been seen before or rarely. Because of the competition there was a lot of good smack talk and mumble chatter. Man, I love F3.

Devo: God doesn’t tempt you, Satan does. Satan wants to 1) distract you, 2) discredit you, and if those doesn’t work, then he’ll just try to 3) destroy you. Know your weakness. Guard your heart. Be accountable.

The Armed Forces: The May Running of The Hero

  • When: 20180517
  • QIC: Flo
  • The PAX: Chowdah, Shrute, Probie, Smokey, Tweetsie, Freeloader, Ember, High Times, Milton, Fanny Pack, Old Flame


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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: 70 degrees and humid

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 members of our Armed Forces.

The Hero Workout (Beta Test)

AMRAP of the following:

20 Overhead Presses

20 Squats with the Block

20 Tricep Dips

20 Wall Jumps

.3 Mile Run

 

Results:

-Chowdah 5.2

-Schrute 4.2

-Probie: 5

-Smokey: 5.3

Tweetsie: 6

Freeloader: 5.3

Ember:  4

High Times: 5.3

Milton: 5.3

Fanny Pack: 5

Old Flame: 5 (left early for Tremor

Flo: 5

Numberama, Namerama, Announcements, Pledge, COT

Devo:  PAX took a knee and prayed for our military.

Moleskin:  Solid work by the PAX of Seismic today. We lifted, we jumped, and we ran. It was hard, but we did and all were better for it.

A Super Workout

  • When: 20180510
  • QIC: Flo
  • The PAX: Fanny Pack, Smokey, Old Flame, Too Much, High Stick, Wirenut, Schrute, Milton, Singlet, Probie, Cannoli, Tweetsie, Bertuzzi, Hospice (R), City Slicker, Cheetah, Shortcake


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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:  62 Degrees

FNGs:

COP:  SSH x 20 IC, Terrible T’s x 15 IC, LBAC x 10 IC (Forward and Backward), Don Quiote x 10 IC

The Thang:

In honor of The Avengers:  Infinity War, YHC brought  a little superhero to the Tip of the  Spear today… along with some trivia!

Grab a block. Head out to the street in mosey fashion around the block stopping for some work on the corners. To shape the PAX into superhero material, YHC focused on arms and abs today. Each corner consisted of 30 Curls for the Girls and 30 Tricep extensions along with one superhero exercise listed below. The PAX had the opportunity to answer superhero trivia for an opportunity to lower their reps from 30 to 20.

Corner 1:  Peter Parker x 15 IC

Corner 2: Bat Wings

Corner 3: Superman

Corner 4: Captain Thor x 5

Circle up and execute Iron Hulk and complete one set of suicides in the field (superheroes need speed too right?).

Mary:  Chill Cut

Numberama, Namerama, Announcements, Pledge, COT

Devo:  YHC shared some thoughts from the book of Daniel about King Nebuchadnezzar. The king witnessed miracles on multiple occasions, and while he acknowledged God’s power, he would never abandon his polytheistic views or surrender his life to the one true God.

YHC encouraged the PAX to not just be impressed by God and acknowledge Him in some casual way, but surrender to Him and give Him your life as he loves us and wants what is best for us.

Moleskin:  To say the mumble chatter was heavy today would be a massive understatement. Tongues were flapping from the word “go”. Of course this always serves to bring the PAX together in multiple ways, including laughs. Shortcake, who arrived late and left early, operated under his own workout for portions of today’s BC. For example, opting not to get in the grass/dirt for Superman stating “I’m not getting in the dirt.” This prompted Old Flame to inquire, “Aren’t you a farmer?” This was followed by heavy laughter from the PAX. The  PAX clearly has a significant lack of knowledge around superhero movies, which YHC finds depressing. Props to Cheetah and few others for being up to the task of superhero trivia today. And finally, congrats to Smokey for getting the rock today. Well deserved brother!

Seismic Looper

  • When: 20180508
  • QIC: Peg
  • The PAX: Boll Weevil, Green Bags, Milton, Shrute, Fanny Pack, Wire Nut, Smokey, Probie, Tweetsie, Hospice-respect, High Stick, Old Flame-respect, Pretzel


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Conditions: Low 60s

FNGs: none, disclaimer given anyways

COP: SSH x 20 IC, TTT x 15 IC, LBAC x 10 IC fwd & bwd, DQ x 15 IC, Burpees x 10 OYO

One long sidewalk loop around Doty and stop at the pits

Dips x 20 on Q, Step Ups/Box Jumps x 20 OYO

Bear Crawl to opposite wall in pit

Repeato at 25 and 30 respectively

Plank on wall for 1 min

The Thang: Short sidewalk loop around Doty and stop at far end of field.

10 Burpees IC; jailbreak to other end of field; 11 Burpees IC; short loop at a moderate pace

Repeat above with 20 and 21 pattycake merkins

Repeat with 30 and 31 FK IC

Repeat with 40 and 41 squats OYO

Repeat with 50 calf raises OYO and 12 burpees IC

Long loop around Doty and back to flag

Mary: American Hammer x 25 IC, LBCs x 15 IC, WW 1 Situps x 25, FK x 30 IC
Numberama, Namearama, Pledge, COT
Announcements: Mud run May 19th
Moleskin: Great work by everyone out there today. Always a pleasure to lead the men at the TOTS.

Seismic Road Trip

  • When: 20180501
  • QIC: Peg
  • The PAX: Shrute, Bertuzzi, Red Rocket, Smokey, Milton, Tweetsie, Old Flame, Floppy


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Conditions: 50 degrees and clear

FNGs: None

COP:  SSH x 15, TTT x 10

The Thang: Each man grab two bricks and form two columns for a brisk jog to the parking garage. Circle up on bottom level for 10 brickees. Mosey to stairs at entrance and climb to top deck. Line up on the far end of the top deck for a series of suicides followed by an exercise. They were each 10 reps in cadence as follows: Flutter Kicks, Merkins, Squats, LBCs, Brickees, and FK (25 in cadence for the last set). Proceed to opposite side of top deck for Shocker preview – 25 merkins/25 LBCs OYO, run to opposite stair case and 24/24, down to the bottom for 23/23. Form back up for run back to the AO with a couple of quick plank stops to wait for six and work our cores.

Mary: In and Outs, Crunchy Frog, LBCs, WW 1 Situps

Numberama, Namearama, Pledge, COT

Announcements: Mud run May 19th

Moleskin: YHC had not led a BC since October and picked up Seismic and FL Qs for later in May. Then I saw Flo looking for a Q for today and decided to jump on it. Great work by all the men out there this morning. Great to see a mix of old and new faces out there.

The Virgil: The April Running of The Hero

  • When: 20180419
  • QIC: Flo
  • The PAX: Old Flame, Schrute, Fanny Pack, Smokey, Milton, High Times, Tweetsie


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The Hero

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

Conditions: 52 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 High Times’ grandfather, Virgil (Papa) Brown. He was a Marine in the Korean War, who received an expert marksmanship award for his service as a sniper. Though he only served a short time in the military, he was posthumously promoted from Corporal (E4) to Rear Admiral (O8) by the Navy for his service. As my grandfather, he was always known to listen more than he spoke. He was a constant and rock for those who knew him. He passed in March of 2010 in Casper, Wyoming, where High Times had the privilege of holding his hand as he took his last breath. Papa was a good veteran, a great man, and High Times’ hero to share for the workout today.

The Hero looks a little different this month due to the armory tear down and losing our pull-up bars. YHC reserves the right to continue modifications until the perfect mix of pain is in place.

The Hero Workout:

– 20 Overhead Presses

– 20 Block Swings

– 20 Box Jumps

– Run around the block

Results:

  • Flo:  7.1
  • Old Flame: ???
  • Milton: 5.3
  • Schrute:  5
  • High Times:  5.2
  • Tweetsie: 5 or 6
  • Fanny Pack: 6.2
  • Smokey:  6

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Remember those who came before you, particularly those who fought for the freedom we enjoy.

Moleskin:  April’s running of The Hero had a different feel with our old course being inaccessible, but it didn’t like for difficulty. The walls in the horseshoe pit are most definitely higher than our tires so those jumps were challenging… especially after four or so circuits. The fellas that turned out  didn’t shy away from the challenge and all men walked away better for having taken on the challenge.