Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Visit to the Concrete Beast

  • When: 20190813
  • QIC: Peg
  • The PAX: Cannoli, Space Cowboy, High Stick, Sugar Mountain, Good Times, Mary, Old Flame, Greenbags, Grits, Flo, Freeloader, Dockers, Schrute, Blue Light Special, Smokey, Milton


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Conditions – hot and humid – typical mid-August morning

Disclaimer – given

FNGs – none

Warmup – TTT x 15 IC, LBAC X 10 IC fwd/bwd, DQ x 15 IC, IW x 15 IC

Mosey to blockpile and get two bricks each.

Indian run to Jingles Hill

Plank on bricks for 1 min

Run to top of JH and plank on bricks.

15 brick raises from plank IC

Run to garage

Plank on bricks for 1 min

Thang – split into two groups – group one run to top of garage via ramps and back down, group two run to top of garage via stairs and back down stairs twice. Switch with group one. Then switch again.

Run back to AO with one stop for 15 brick raises from plank IC

Mary – no time

Numberama, Namearama, Pledge, COT

Moleskin – YHC is training for BRR and MCM so brought some hill running and core work to Seismic. The men of Seismic crushed it. Always enjoy the opportunity to lead at Seismic!

 

You can go home again

  • When: 20190718
  • QIC: Peg
  • The PAX: Grasshopper, Fanny Pack, Grits (R), City Slicker, Space Cowboy, Schrute, Milton, Hospice (R), Good Times


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Conditions – upper 70s and moist

Location – back to the front of the old Armory building/new community center

FNGs – none

Disclaimer – given

TTTx15, DQx15, LBACx10, IWx10

Form one column for mosey to the top of Goose hill

11 Squats at top of Goose hill then run to top of Jingles hill for 11 Burpees. Run back and stop at halfway point for 11 plankjacks. 

Form back up into one column for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for LBCs x 25. 

Return to AO and get one brick and two blocks. Viking pushups x 10, OHP X 20, Curls X 20, Squats X 20, Chest Press X 20, LBCs with Block X 20.

Run short lap. Repeat sequence – VP x9, Everything else X 10. 

Split into teams for a relay race around the Doty park block. 

Numberama, Namearama, Pledge, COT

Moleskin: Good to be back starting in the old location after all of the construction. AOQ Milton lead the charge for a 3rd time in a row on Tuesday and delivered a beatdown with a message that I heard loud and clear – someone step and Q! Happy for the chance to lead! I started with a return to the scene of the crime on Tuesday for a quick fakeout on reliving that one with a twist but after one round we returned to the AO for some block work. Speed was on display Thursday at the start and the finish – Hospice gave new meaning to coming in Hot…or is it now coming in Hospice? And we finished with a relay that had teams running in opposite directions around the block. Great work men!

Uphill both ways

  • When: 20190422
  • QIC: Peg
  • The PAX: Hickory Stump, Dowry, Beewax, 50-50, Minivan, Caterpillar, Grits, Grasshopper, Rawhide


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Conditions – upper 40s and clear

FNGs – none

Disclaimer – given

SSH x 15, TTTx10, DQx10

Pick a battle buddy and form two columns for mosey to the top of Goose hill adjacent to railroad tracks

The Thang: 10 Burpees at top of Goose hill then run to top of Jingles hill for 10 Iron Crosses. Run back and the next set is 9 and 9. Always stop at halfway point for 10 plankjacks. Stay with battle buddy. Continue descending by one rep until time is called.

Form back up into two columns for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for WW1 Situps x 25. Finish up with a jailbreak back to the flag.

Numberama, Namearama, Pledge, COT

Moleskin: YHC has been attending the Faultline BC at least once a week for about a month now and have enjoyed working out with this great group of Pax. Happy for the chance to lead! Great work today men!

Tremor – 2/11/19

  • When: 20190211
  • QIC: Peg
  • The PAX: City Slicker, The Colonel, Floppy, Milton, Old Flame, Sugar Mountain, Schrute, Pretzel, High Stick


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Conditions: Chilly but good running weather

Warm-up: None

The Thang: Miles were run and everyone returned safely.

Tremor – 2/6/19

  • When: 20190206
  • QIC: Peg
  • The PAX: Stoner, City Slicker, Hollywood, Grits, Floppy


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Conditions: 38 degrees and clear by the light houses’s watch

Warm-up: None

The Thang: Miles were run and everyone returned safely.

Peg’s Birthday Q at Seismic

  • When: 20181227
  • QIC: Peg
  • The PAX: Floppy, Snowden, Suds, Space Cowboy, Fanny Pack, Good Times, Goose, Major Dad, Hollywood, City Slicker, Milton, Schrute, Old Flame


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Conditions – mid 40s and clear

FNGs – none

Disclaimer – given

Warmup – SSSx15, TTTx10, Mtn ClimbersX15, LBACx10 L&R, DQx10, FKx50

Loop Doty and pick up one block

The Thang: Static 7s – Blockees and Blockees with 5 squats in between each set of blockees; Jailbreak to end of field and back and then 8 more blockees OYO to make 50 total

Line up on sidewalk adjacent to Doty field. O/H press on one end and various ab exercises approx. 20 yards away. Start with 10 reps of each and increase each round by 10 to 50 reps. Bear crawl down to ab work and run back to O/H Press.

Stow Blocks and back to flag. Mary on the run. Mary exercise and sprint to end of field for another Mary. Three exercises complete before time.

Numberama, Namearama, Pledge, COT

Moleskin/Devo: YHC turns 50 on the 28th and wanted to get out and lead the men of Seismic in a celebration of this milestone. Despite the holiday week, we had a good turnout of Seismic faithful and a few guys that made a special trip over to enjoy the fun. I shared with the Pax how much F3 has meant to me and how it changed my perspective on turning 50.

At least it wasn’t rainy and cold…

  • When: 20181010
  • QIC: Peg
  • The PAX: Beewax, Old Flame (R), Minivan


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Conditions: Rainy and warm

FNGs: None

Disclaimer: Given

Warmup: – SSH x 20 IC, TTT x 10 IC, LBAC x 10 IC (L&R), DQ x 10 IC, Burpee x 10 IC

Mosey to blockpile, grab a block and regroup at flag

Block exercise x 20 followed by SSH x 15 IC – Exercises as follows: O/H Press, Curls for Girls, Block Merkins, Lawnmowers (L&R), Block Press, Offset Merkins (L&R)

Mosey around the long path and then 15 more SSH IC just because

The Thang:

Mosey to tennis courts with blocks for Figure Eights

Corner one – O/H Press x 20

Pax choice – Bear Crawl, crab walk, lunge walk to far corner

Corner two – Squats x 20

Mosey diagonally across with stop in middle for 5 burpees OYO

Corner three – FK x 20 IC

Pax choice – Bear Crawl, crab walk, lunge walk to far corner

Corner four – Merkins x 20 OYO

Mosey diagonally across with stop in middle for 5 burpees OYO

Repeato with 25 reps at each corner.

Return blocks and mosey around long path back to flag for Mary

Mary: Pax choice

YHC – WW2 situps x 20

Minivan – Boxcutters fwd x 20, bwd x 20

Beewax – Pickle Pounders x 20 IC

Old Flame – American Hammer x 20

Numberama, namearama, pledge, COT

Moleskin: Always good to have the chance to lead at the Mothership. Small numbers this morning due to weather but still had a great workout with these men.

Individual Medley not Ironman

  • When: 20181005
  • QIC: Peg
  • The PAX: Recount, Canadian Bacon, Hairy Winks, Hanging Chad, Speedo, Toto, Lotta Love


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Conditions: Moist and wet

FNGs: none

Warmup – 20 links

Partner Dora – 60 Wall pushups while partner swims down and back; Repeat with 100 wall in and outs

The Thang: IM (Individual Medley) Work

Divide into two teams of four. Relay race where swimmer does one link of the IM in the order of Butterfly, Backstroke, Breaststroke, and Freestyle. Did this twice since CB swam the wrong stroke on his turn.

Then 4 IMs with staggered start strokes.

4 link cooldown

Relay again with each swimmer doing two links of one of the IM strokes.

Relay again with each swimmer doing two links of all of the IM strokes.

Go to the middle for 5 minutes of treading water and up/downs

4 link cool down

Numberama, namearama, pledge, COT

Moleskin: We all enjoyed seeing Speedo back with us at Tsunami after his Ironman training. Great group of men who worked hard and enjoyed this workout.

 

 

The Shocker comes to Seismic

  • When: 20180807
  • QIC: Peg
  • The PAX: Peaches (R), Sugar Mountain, Flo, Goose (R), Old Flame (R), Schrute, Boll Weevil, High Stick, Good Times, Milton, Smoky, Beewax, Probie, Space Cowboy, Too Much, Muscadine, KY, High Times, Adjustment (R), Floppy, Pretzel, Cannoli, City Slicker


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Conditions: Warm and humid but not quite as bad as usual

FNGs: None

Disclaimer: Given

TTT x 15 IC

LBAC X 10 IC fwd and bwd

SSH X 15 IC

10 Burpees OYO

DQ X 10 IC

Mosey to block pile and get one block each

The Thang: Modified Shocker

3 stations around Doty. Start at 25 merkins and 25 LBCs and descend by one rep per station. Run between each station. YHC led the group through the first loop of 25, 24, and 23 reps. The blocks were at the 2nd station and the merkins there were done on the blocks. At the start of each new loop, 5 burpees were required. After the first round, the Pax were OYO until time was called with about 5 minutes left. I believe the front runners were down to 6 reps when time was called.

Mary: WW1 Situps x 25, American Hammer x 25, LBC x 30 IC

Numberama, namearama, Pledge, COT

Moleskin: YHC was DR on vacation last week and missed the monthly Shocker at the garage so decided to bring the Shocker to Seismic. Since we don’t have stairs at Doty, I made a couple of modifications to make sure it wasn’t too easy for the Seismic crew. As expected, this crew kicked ass and got better. Thanks for the opportunity to lead!