First off, my apologies for this backblast being a full day late. Yes, that’s completely unacceptable. I totally suck. Did anyone else have sore hamstrings for three days?

THE THANG

SSH x 25 ic
Butt kickers x 25 ic
High knees x 25 ic
Imperial Walker x 25 ic
TTT x 25 ic
Don Quixote x 25 ic

Indian run to Jingles Hill

Bottom of the hill – 10 lunge walk each leg
Run to top of hill
Top of hill – 20 merkins

OYO until time called

Mosey back to AO

Core Burner

Flutter kicks, Russian Twist, LBC – IC x 20
Flutter kicks, Russian Twist, LBC – IC x 15
Flutter kicks, Russian Twist, LBC – IC x 10
Flutter kicks, Russian Twist, LBC – IC x 5

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Pledge
BOM

The men of Seismic hit the cardio hard today for a session on Jingles Hill.

THE THING

SSH x 25 ic

High Knees x 25 ic

Butt kickers x 25 ic

TTT x 20 ic

Don Quixote x 20 ic

Run to Jingles Hill

Bottom of the Hill: 25 low quates

Top of the Hill: 20 merkins

As many rounds OYO until time called.

Run back to AO

MARY

LBC x 20 ic

WW1 Situps x 20 OQ

Boat Canoe

Flutter kick x 20 IC

 

Tabata is a high-intensity interval training that consists of sets of fast-paced exercises each performed for a set period interspersed with a brief rest period. 

In our case, 45 seconds, 15 seconds off.

The Thang

Imperial walker

TTT

Don Quixote

Arm circles

American hammer

Forward lunge

Hand release merkins

Burpees

1 min rest

High Plank

Backward lunge

Diamond Merkins

Burpees

Low plank 

Split squats

Wide arm Merkins

Burpees

1 min rest

Flutter kicks

Squat jumps

Merkins

Burpees

LBC

Squats

Merkins 

Burpees

1 min rest

American hammer

Forward lunge

Hand release merkins

Burpees

High Plank

Backward lunge

Diamond Merkins

Burpees

1 min rest

MARY

High plank

Low plank

Boat canoe

Flutter kicks x 50 ic

Count-a-rama

Name-a-rama

Announcements

BOM

Pledge

Devo

The men of Seismic took on another Jacob’s Ladder at Jingles Hill while welcoming FNG Inferno (Dante Stanton)

THE THANG

SSH x 20 ic
High Knees x 20 ic
TTT x 20 ic
Don Quixote x 20 ic
Flutter kicks x 50 ic

Mosey to Jingles Hills

Jacob’s Ladder – Burpees at the top of the hill, squats at the bottom of the hill

Slow big boy situps x 20
Diamond merkins x 10 ic

Mosey back to AO

Slow big boy situps x 10
Diamond merkins x 10 ic
Slow big boy situps x 10
Diamond merkins x 10 ic

MARY
Big boy sit ups x 10
Bridge, left leg up x 15 ic
Big boy sit ups x 10
Bridge, right leg up 15 ic
Boat / canoe
Flutter kicks x 50 ic

Count-a-rama
Name-a-rama
Announcements
Pledge
BOM

DEVO
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

– Hebrews 12:1-3

Moleskin: T-Claps to FNG Inferno for showing up after recently being in the hospital with Type 1 Diabetes and to Hospice for posting after heart surgery and having his chest cracked. T-Claps to Peg for placing in the Charlie Post.

Where were you this morning?  It’s time to start 2020 year off right and get back to work. We have some goals to crush. The eight men at Seismic missed you dearly.

We were excited to welcome FNG Bailey Shelbourne, now known as Beetle, to the gloom. Bailey is a Summerville native, Citadel graduate and member of the United State Army. He leaves in six months for OTS. Lets help the man get ready. Anyone named Bailey and in the Army will obviously be named Beetle.

COP
SSH x 20 ic
Butt kickers x 20 ic
High knees x 20 ic
DQ x 20 ic
TTT x 20 ic
Flutter Kicks x 50 ic

THE THANG
Decline Merkins x 15
BBS x 15
Tricep dip x 15
Step ups x 7 each leg
Run around block

Rinse and repeat for 30 mins

MARY
Big Boy Sit-ups x 15
Left leg Bridges x 15
Big Boy Sit-ups x 15
Left leg Bridges x 15
Flutter kicks x 50 ic

Count-a-Rama
Name-a-Rama
Announcements
Pledge
BOM

DEVO

“Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!”
– 2 Corinthians 5:17

Just remember when you are working on your 2020 goals to not forget the most important of all – a concentration on God. Work goals, family goals, fitness goals… none of them matter without the power of God.

Truth be told, I did not know Underhand, Tommy Henry, extremely well. We chatted a lot when he attended F3 bootcamps in 2015 and 2016. We chatted more when I ran with him a few times after he stopped attending bootcamps to concentrate on running.

I attended his funeral yesterday and what I will never forget is how Tommy’s father talked about how Tommy was everyone’s rock after the melanoma diagnosis. He didn’t feel sorry for himself. He didn’t ask “why me?”  He simply followed God’s plan and helped everyone around him through the tough time.

What I would do to have that strength. I have never faced anything like what Underhand faced yet so many times I sit here feeling sorry for myself, easily slipping into depression when something goes wrong… something that I now realize is so dang small. For me personally I have had a really tough year at work. Over the last two months I disappeared into my office and into my house. I got off social media. I stopped attending anything social. I just didn’t want to be around anyone.

Now I look at what I went through and then what Underhand went through and I’m so mad at myself for being so weak minded. This shit is so small!  This shit doesn’t even matter. Look at Underhand and how he handled struggle. THAT is how we should act. We shouldn’t feel sorry for ourselves. We should turn to God. We should love everyone around us. We should shine as examples of men created in God’s image.

Today we took time at Seismic to read the words of Underhand (see below BB). These are words he published during what every normal person would consider extreme agony. Yet there is no agony here to be found.

Please continue to pray for Brittany, Beau and the entire Henry family. 

COP
SSH x 20 ic
Butt kickers x 20 ic
High knees x 20 ic
DQ x 20 ic
TTT x 20 ic
IW x 20 ic
Flutter Kicks x 50 ic

THE THANG
Indian run to Jingles Hill

Read words from Underhand

Jacobs Ladder with burpees

Big Boy Sit-ups x 15
Bridges x 15
Mosey back to AO

MARY
Big Boy Sit-ups x 15
Bridges x 15
Rinse and repeat x 5
Flutter kicks x 50 ic

Count-a-Rama
Name-a-Rama
Announcements
Pledge
BOM

DEVO

Words from our deceased brother, Underhand, Tommy Henry.