Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Kyle Carpenter – The March Running of The Hero

  • When: 20200415
  • QIC: Milton
  • The PAX: Hospice, Old Flame, High Stick, Space Cowboy, Fanny Pack, Flo, Grits, Mary, Cannoli, Pretzel


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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: Nice

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker – 10 – IC

Terrible Ts – 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 Kyle Carpenter. On November 21, 2010, U.S. Marine Lance Corporal Kyle Carpenter was posted atop a building in violent Helmand Province, Afghanistan, when an enemy grenade skittered toward Kyle and a fellow Marine. Without hesitation, Kyle jumped on the grenade and somehow lived, while severely injured, to tell about it. On June 19, 2014, Kyle was awarded the nation’s highest military decoration, the Medal of Honor, for his “singular act of courage” on that rooftop in Afghanistan. Kyle became the youngest living recipient of the award.

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 11

Namerama: 

Announcements: 

COT

Devo: 

Moleskin: 

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel


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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: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Escalators Never Break

  • When: 20210225
  • QIC: Milton
  • The PAX: Space Cowboy, Microwave, Splinter, Fanny Pack


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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: 50 and clear

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Hill Billy: 10 – IC

Little Baby Arm Circles (Forward): 10 – IC

Little Baby Arm Circles (Backward): 10 – IC

T-Claps: 10 – IC

Seal Claps: 10 – IC

Moroccan Night Club: 10 – IC

The Thang:

Escalator around the AO

Stop #1: 5 burpees – IC

Stop #2: 5 burpees – IC, 10 merkins – OQ

Stop #3: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ

Stop #4: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ

Stop #5: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ, 40 calf raises – OQ

Stop #6: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ, 40 calf raises – OQ, 50 LBCs – OQ

Stop #7: 40 calf raises – OQ, 30 squats – OQ, 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #8: 30 squats – OQ, 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #9: 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #10: 10 merkins – OQ, 5 burpees – IC

Stop #11: 5 burpees – IC

Mary:

Jane Fonda: 25 – OQ

100’s: 100 – IC

WWI Sit-up: 25 – OQ

Flutter Kick: 25 – IC

Numberama: 5

Namerama: Space Cowboy, Microwave, Splinter, Fanny Pack, Milton

Pledge and COT

Announcements: Volunteers needed for the P200

Devo: Take time to be still and enjoy your surroundings.

Moleskin:   replace with moleskin

Establish A Connection

  • When: 20210112
  • QIC: Milton
  • The PAX: Microwave, Peg, Space Cowboy, Hospice


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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

FNGs: None

COP:

SSH – 20 – IC

Don Quixote – 15 – IC

LBAC Forward – 10 – IC

LBAC Backward – 10 – IC

Overhead Clap – 10 – IC

Bat Wing – 10 – IC

The Thang:

Grab 2 bricks

Mozy to the parking garage (stop to rest with 10 Merkins)

Partner up: Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Curls for my wife with the bricks. Rinse and repeat 3 times.

Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Overhead press with the bricks. Rinse and repeat 2 times.

Run back to the AO

Mary: No time

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Hebrews 10:25 – not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

Moleskin:   replace with moleskin

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, Smokey


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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: replace with weather

FNGs: any FNGs

COP:

45 – SSH – IC

16 – Burpees – IC

45 – Squats – OQ

16 – Merkins – OQ

45 – Calf Raises – OQ

16 – Terrible Ts – IC

The Thang:

Mini Dora

139 lunges – 1 for every one of JT Daniel’s passing yards

332 leg lifts – 1 for every rushing yard

Mary:

45 – Crunches – IC

16 – Jane Fonda’s – IC

45 – Flutter Kicks – IC

16 – American Hammers – IC

45 – Freddie Mercury’s – IC

16 – Pickle Pounders – IC

45 – WWI Sit ups – OQ

16 – Heel Touches – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Jesus – The December Running of the Hero

  • When: 20201215
  • QIC: Milton
  • The PAX: I deleted the recording on my phone


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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

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker – 10 – IC

Terrible Ts – 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 Jesus. Most people don’t like to take the blame when they are wrong. Jesus took the blame for everyone, and he had never done anything wrong. He made a sacrifice for us. Make a sacrifice for someone else. 

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: I deleted the recording on my phone

Namerama: I deleted the recording on my phone

Announcements: 

COT

Devo: 

Moleskin: 

I Saw A Tire

  • When: 20201027
  • QIC: Milton
  • The PAX: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice


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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: 60

FNGs: None

COP:

Slaughter Starter – 20 Burpees OYO

The Thang:

Mosey around downtown

Stop at the fountain in front of the bank:

Decline Merkins – 20 – OQ

Squats – 20 – OQ

Incline Merkins – 20 – OQ

Step-Ups – 20 – OQ

Moesy around downtown

Stop at the field by the YMCA:

2 pax flip the tire then do a burpee, remaining pax duck walk behind while they await their turn

Mosey around downtown

Stop at the parking garage:

Squats – 20 – OQ. Take the steps to the next level. Squats – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.

Merkins – 20 – OQ. Take the steps to the next level. Merkins – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.

Mosey around downtown:

Stop at the fountain in front of the bank:

Step-Ups – 20 – OQ

Mary:

WWII Sit-Ups – 20 – OQ

American Hammers – 20 – IC

Jane Fondas – 20 – OQ

Flutter Kicks – 50 – IC

Numberama: 7

Namerama: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice, Milton

Pledge and COT

Announcements: Ruck for Hunger – 11/21

Devo: James 1:19. When you are in an argument with your spouse (or anyone). Listen to understand not to respond.

Moleskin:   Pretzel focused on his right side this morning. He is going for that fiddler crab look.

Claudia Apolinar – The September Running of The Hero

  • When: 20200917
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly


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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:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker – 10 – IC

Terrible Ts – 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 Claudia Apolinar. Claudia is Los Angeles county deputy sheriff. Claudia and her partner were ambushed by a gunman while sitting in their car. They were both shot several times. Claudia had the presence of mind to radio for help, and apply a tourniquet to save her partner’s life. 

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 14

Namerama:Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly, Milton

Announcements: Ruck for Hunger, Bethany Food Drive, Tiger Buddy Program, St. Paul Men’s Hike – Ask Cannoli about all of these. He has all the info.     

COT

Devo: 

Moleskin: 

David Dorn – The August Running of The Hero

  • When: 20200813
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits


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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: 77 and humid

FNGs: None

COP:

SSH: 1 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker – 10 – IC

Terrible Ts – 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 David Dorn. David was a retired police captain fatally shot during looting in St. Louis. He was killed while responding to an alarm at a pawnshop. He gave his life trying to help others when he had no obligation to do so. 

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 14

Namerama: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits, Milton

Announcements: Repo’s fundraiser birthday run. 8/29 – Info posted to the Facebook page.      

COT

Devo:  

Moleskin: 

Take A Lap

  • When: 20200811
  • QIC: Milton
  • The PAX: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags


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 and humid

FNGs: None

COP:

SSH – 50 – IC

TTT – 10 – IC

Imperial Walkers – 10 -IC

Don Quixote -10 – IC

The Thang:

Burpees – 10 -IC. Run a lap around the outside of the AO. Rinse and Repeat.

Mary:

Jane Fonda – 10 -OQ

WWI Sit-Ups – 20 – OQ

Numberama: 12

Namerama: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags, Milton

Pledge and COT

Announcements: Cannoli’s Birthday fundraiser, Repo’s birthday fundraiser. Check Facebook for details on both.

Devo: Jeremiah 29:11 – “For I know the plans I have for you”, declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future”.

Moleskin:   replace with moleskin