Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Hot Mess Express

  • When: 20190913
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Manana, Mad Dog


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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: Muggy, Mid 70’s

COP:  Start Walking

The Thang:

Ruck for 3 minutes.

Every 3 minutes, circle up and do 10 4x Flutter Kicks IC.

Ruck up, and ruck on.

1.5 miles were rucked.

Mary: None.

Numberama: 4

Namerama: Wreck-It Ralph, Defib, Manana, Mad Dog

Pledge and COT

Announcements: 9/11 Heroes Run has bee rescheduled to Nov. 17 1400. Go! Sign-up for the rucking division.

Moleskin:   The lights were out. It was spooky. Something smelled like poop. My watch band broke. We just had a general rough go of it. Everyone got scared when I told them to take off their packs at the palm trees. Lucky for them, it was just time for more flutter kicks.

Iron Pax challenge week 3 @ the Ditch

  • When: 20190917
  • QIC: Redo
  • The PAX: Redo, saget, Sophia, tinder, Olaf, urkel, GI Jane, prayer request, beanie baby, mcfly, mcgruff, futurama


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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: Low 70s

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

IW x 10 IC

LBAC: some

Open pax challenge week 3
10 pullups
15 jump over block burpees
20 curls
25 squat thrusters
30 reverse crunches

AMRAP for 43 minutes

Prayer request-310 reps 3+ rounds
Sophia-410 4+rounds
Beanie baby-145 1+ round
GI jane-600 reps 6 rounds
Redo-560 reps 5+ rounds
Greenbags-710 reps. 7+rounds
Futurama-919 reps 9+ rounds
Mcgruff-508 reps 5+ rounds
Olaf-645 reps. 6+ rounds
Saget 900 reps. 9 rounds
Urkel-400 reps. 4 rounds
Tinder-710 reps. 7+ rounds
Mcfly-500 reps. 5 rounds

Outstanding work with this one…it was a hoot and a half

YHC failed at the BOM and COT with the exception of the prayer requests and prayer due to time constraints and respecting everyone’s time.

Smokey – The September Running of The Hero

  • When: 20190917
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader


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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: Low 70s

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC: 10 – IC (Forward and Backward)

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 one of our own, Smokey. Cannoli has been battling with some demons lately, and focusing on staying ahead of some addiction issues. Smokey has lead by example by offering encouragement from lessons learned through his own battles. Smokey has been there for Cannoli to talk and vent without being opinionated or judgmental. Smokey always responds in a positive manner. Whenever Cannoli finds himself facing a demon head on Smokey’s words pop into his mind, and give him strength.  

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama:Fanny Pack, Old Flame, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader

Announcements:  Dorchester school district two obstacle race this weekend. Volunteers needed, contact Cannoli.  St. Paul’s men’s hike in November. Contact Mary for details. 

Pledge

COT

Devo: Paraphrasing what Smokey shared this morning. When you feel like your burdens are to heavy to carry, it is because they are. “Get lazy”. Give your burdens to God, and let him carry them for you. 

Moleskin: 

Tectonic 9/11 Tribute

  • When: 20190911
  • QIC: Woody
  • The PAX: Major Dad, Woody, Cold Cut, Roscoe, Placebo, Bob the Builder, QC, M&M


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Weather:  Muggy and calm

Count:  8

COP:  9 IC  –  SSH, TTT, Imperial Walkers;  LBAC fwd and reverse as YHC discussed the events of 9/11

THANG:

Elevens:  Incline Merkins/Step Ups; Derkins/Bobby Hurleys; Merkins/Lunges  (Step Ups and Lunges Four Count OYO)

Dips:  3 Sets of 11 with 12 seconds of rest between sets

MARY:  Flutter Kicks IC x 46; American Hammers IC x 11

Moleskin: YHC constructed this workout to represent numbers of significance as a tribute to 9/11.  YHC shared the impact 9/11 had on him as a defense contractor overhauling the Chinook T55 engines and MI Abram AGT1500 Engines.  Major Dad shared his story regarding the one year plus away from home serving our country.  For most of us at the BC, this event seems like yesterday but it was 18 years ago.  We have men in F3 that learned of this event in their history books.

By the Numbers:  110 The combination of 55 reps for each exercise in a set of 11’s represents the 110 flights of stairs in the twin towers that people tried to get down and first responders climbed.

403 Total Reps representing the 403 first responders who perished

11 Total Exercises;  Several exercises performed with 9 reps

12 Seconds of Rest Between Sets of Dips and 12 Seconds of Silence Representing the time it took for the towers to collapse

NEVER FORGET!

 

Water Pyramid at Tsunami

  • When: 20190913
  • QIC: Jingles
  • The PAX: High Stick, Sugar Mountain, Recount, Toto, Lumbar, Hanging Chad, Mrs Potts, Jingles


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The men of Tsunami welcomed YHC back after a long hiatus for an old school Speedo special – the water pyramid.

Warm up
10 slow links

The Thang

One arm drill
Left there
Right back
X 6 links

Kicks there
Glide drill back
X 6 links

Pyramid
Sprints on even
Chill on odds
Up to 10

Reverse pyramid
Sprints on even
Chill on odds
As many as we can get in until time called

Cool down
Six links
Tread water for three mins

Count-a-rama

Name-a-rama

Announcements

Pledge

BOM

Moleskin – Major T-Claps to Sugar Mountain and High Stick in the final weeks of their IM 70.3 training.  Keep them in your prayers.

The 12 Days of Christmas/Ruckmas in September

  • When: 20190916
  • QIC: Defib
  • The PAX: Rabbit Ears, Repo, Mad Dog, Mrs. Potts, Snookie, Swinger, Sakrete, Top 40, Mañana, Wreck It Ralph, Defib


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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 70s and clear.

FNGs: No FNGs

Disclaimer: Given, Modify as needed!

COP:

Straight to the Thang!

The Thang:

This Q was brought to us by ruck.beer 🎒🍺

12 Days of Ruckmas Workout

If you’re looking for some weirdo fun this holiday season, get some friends or your Ruck Club together and tackle this workout together.

12 Days of Ruckmas

This workout is to be performed in the order of, and while singing the workout to the tune of, the 12 Days of Christmas. And, yes, that means you follow the pattern of day 1, day 2-1, day 3-2-1, day 4-3-2-1, etc.

The workout should be with ruck-on or being held for all movements except #6 and #9.

The workout (and song lyrics) are as follows:

On the ___ day of Christmas, Saint Bomber gave to me…
1 Push-up with your heavy ruck on.
2 Simple Squats.
3 Overhead Presses.
4 Man-makers.
5 Foooouuuurrrrr Count flutter kicks.
6 Body weight push-ups.
7 Rucks a thrusting.
8 Front hold lunges.
9 Standard sit-ups.
10 Rucks a curling.
11 Mountain Climbers.
12 Monkey F*ers.

My apologies to the PAX because I didn’t have us sing along with the workout 😅 . We made it to day 12 but called time after the curls.

Mary: 

Sorry Mary, No time

Numberama: 12

Namerama And Pledge: Done

Announcements:

GrowRuck 17 is coming to Southern Pines NC the weekend of November 15-17, 2019. GrowRuck is an intensive weekend of F3 Leadership Development, including plenty of 1st, 2nd, and 3rdF. As F3 is an organization OF leaders, all PAX are welcome to participate.

The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by registering now.

Registrations made through September 22 will require a $75 deposit which helps us secure the Cadre. The final $75 balance (or $150 full payment) will be paid at the same site and is due October 11. Registrations at full price will be taken up to the day of the event, but a T-shirt is not guaranteed due to required lead times.

Prayers and BOM : 

Prayers for Sakrete’s M, She is healthy and well but the struggle of pregnancy (and dealing with Sakrete) is real

Prayers for Wreck It Ralph as he embarks on the journey this weekend that few will pursue and even fewer will complete: the GORUCK HTL . Though both physically and mentally demanding and just down right hard, it is an incredible experience. Enduring the events doesn’t sum up the difficulty he has put himself through.  The hours, days, weeks, and months of training have been endured (and possibly enjoyed) By Wreck It Ralph to prepare him for this weekend. It’s no easy feat to get to this point of preparation.  Godspeed Brother!

Our Continued prayers for Underhand, as he continues his battle with stage 4 melanoma skin cancer.

Prayers for the people of the Bahamas and those affected by Hurricane Dorian.

 

Devo:

Psalm 31:14 But as for me, I trust in You, O Lord, “You are my God”.

Though it was difficult, I have come to terms that I am not ultimately in charge of my future. The Universe and the things in it were created by something immense and amazing; and it wasn’t me or mankind that made it. It is by some Devine plan that things have been created and things occur. But that’s not to say we have no room to act; anything with mass produced gravity or an effect. We can have an effect on us and the things and people around us. So we can make plans and train for events, but things can happen. We can get sick; we can get injured; We can’t always make it to the event that we’ve had our heats set on for almost an entire year. Something just aren’t meant to be at that point in time. And if the Being  who created the universe and all the things in it thinks it’s not mine time do something, I’m okay with that. 🙏

Moleskin:  

It was great to see so many PAX at Magnitude this morning! It was great to take the lead again. I still have a hard time saying “the next exercise is” and I appreciate the PAX remind me which exercise we were on 😅🙏.  I have had an exceptional recovery from my knee arthroscopy surgery 17 days ago. I frequently thank God throughout my day for how well I am doing. Over the last months, I’ve had a hard time. I missed being out in the gloom with my brothers, I spent most days limping, there were days I was on crutches because my knee hurt that bad, and there were actually times I had to crawl across a room because my knee hurt too bad to limp and I didn’t have the crutches with me. My wife didn’t understand why I’d still smile or think that the surgery would somehow work this miracle where I’d get back to how I was physically. And truthfully, if you saw me regularly, you would say the same things. Surgery was 8/30/2019, the doctor checked out the area, cleaned up one spots and removed a “butterbean” sized floater, which was the bony car tissue I broke off and kept getting jammed in my knee joint. I started posting again 9/9/2019, 10 days post op and felt well and by Thursday, 13 days post op, when Waldo had us doing 11’s around the upper parking lot with Burpees and Jump squats, I felt so good! (Minus feeling exhausted from working out) but by the end I was almost 2 laps ahead of everyone! It’s really just incredible. I prayed about it and here I am. 🙏 I am thankful to be back. I thought it was fitting to do a God-related workout 😄

two miles to freedom

  • When: 20190912
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: LottaLove, HardDrive, Mrs.Potts


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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 70s, not moist, but a little foggy

FNGs: nope

COP:  TTT, LBAC front, back and wide

The Thang:

we ran two miles, every 1/4 mile, we did these things:

  • 10 Merkins IC
  • 10 Derkins IC
  • 10 Irkins IC
  • 5 toes to bar and/or keehighs
  • 10 burpees (thanks train)
  • 20 count of BTTW
  • 20 Count of Wall Crappers
  • 20 step-ups IC (10 each leg)

Mary:

  • WWI Situps – 10
  • WWII Situps – 10
  • 6″ of pain for 60 seconds
  • flutter kicks IC – 25
  • one minute plank

Numberama: 4

Namerama: LottaLove, HardDrive, Mrs.Potts, DMT

Pledge and COT

Announcements: remembering those that lost their lives 18 years ago the day before. Keeping our brothers and sisters impacted by this in any way in our thoughts remembering this.

Devo: Love others as you would love yourself, don’t ever assume someone is having a better day than you are and treat them as if you can make it better.

Moleskin:   All PAX pushed hard today, and DMT had to ask for suggestions to what to do next because we ran the two miles so damn fast. Shared our stories of where we were and what we were doing when the first and second towers were attacked on 9/11

Laughing Legs

  • When: 20190912
  • QIC: Tinder
  • The PAX: 8; Dovetail, Futurama, McGruff, McFly,Danger Zone, Prayer Request, Bedpan


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Conditions: 78 and cool

Warmup: 20 SSH IC, 10 TTT IC

Workout: Pax grabbed blocks and moved to the wall

50 Hipraises with block presses On Q

30 sec each Right side Plank, regular plank, Left Side Plank

LT Dans across the BBall Courts (two walking lunges followed by a deep squat)

20 Bohemian Rhapsody (Freddie Mercury with a situp after each 4 count)  IC

30 Plank Jacks IC

Walking Sumo Squats back to the blocks

60 seconds of Table position

60 seconds of Wall sit

Lunging Cusacks across BBall courts

30 each side Oblique Hip Raises

25 Toes out Calf raises with Block, 25 toes straight Calf Raises with Block, 25 Pigeontoed Calf raises with Block

Walking Curls back across BBall Courts

Everyone partnered up and proceeded to do :

20 Partner assist deep squats (butt to heels) On Q

30 Partner assist leg throws (left, center, right)

1 Partner held wall squat while other partner farmers carried both blocks across BBall courts and back

Pax moved to picnic tables and did 15 Balance lunges each leg On Q. Pax then sat on tables for

15 FK IC, 15 Hello Dollies IC, 15 Leg Lifts IC with no rest between exercises

50 T-Claps IC

Stow blocks move to COT

Pledge Conducted

Numberama: 8

Namerama:  Dovetail, Futurama, McGruff, McFly,Danger Zone, Prayer Request, Bedpan

Announcements: Tommy Henry Cookout, Hikes with Tinder Every Saturday, Pitched the Hole and the Pasture (Carnes Crossroads)

Prayer

Devo: How to grieve losing loved ones without being consumed by grief.  The people we lose in life would not want us to stop living because they are gone.

 

 

 

Tribute to fallen FDNY Firefighters on 9/11/2001

  • When: 20190912
  • QIC: Motherboard
  • The PAX: Cheetah, Mom Swap, Spooky(R), Motherboard (R)


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Yesterday was 18th anniversary of the terrorist attack on USA by Muslim Extremists.  We lost 343 of our brave firefighters that day.

COP
TTT x 18 ic
LBAC x 18 ic
Imperial Walkers x 18 ic

THE THANG
Grab a block and head to open area adjacent to flag

Teams of two for Dora

  1. Merkins 100 each or 200 team total
  2. WWI Situps 100 each or 200 team total
  3. Overhead Press 100 each or 200 team total
  4. Damn Its 43 each or 86 team total

Move to horseshoe pit with blocks.  To represent the 110 floors of the World Trade Center

  1. Step Ups on Wall w/ block:  110 each (55 per leg)

Return Blocks

Mary:

LBCs for 200 seconds (OYO) to represent the 200 people who jumped from the burning towers.
Count-a-rama

Name-a-rama

Announcements

Pledge

BOM

Moleskin
It is important to remember what really happened on 9/11/2001, not revisionist history such as “some people did something” or “airplanes flew into the WTC”.  We experienced a deliberate unprovoked terrorist attack by Muslim Extremists.  It is our repsonsibility to remember history correctly or it will repeat itself.

Who Broke All The Blocks?

  • When: 20190912
  • QIC: Jingles
  • The PAX: Stalker, Hospice, Old Flame, Beewax, Dockers, Matlock, Mary, Schrute, Peg, Space Cowboy, Grits, Shocktop, Dockers, Freeloader, Fanny Pack, High Stick, Milton, Smokey, Glitter Pony, Sugar Mountain, Jingles


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YHC brought the legs, core and cardio workout to Seismic. It was basic and slow but it hit those important muscle groups that we tend to neglect by being beasts who like to throw around cinderblocks. Speaking of which, where the hell did all the block go? No pull-up bars. No blocks. It looks like it’s time to show the mothership AO some love.

COP
SSH x 20 ic
Squats x 20 ic
Don Quixote x 15 ic
Through the tunnel x 15 ic
High knees x 20 ic
Burpees x 10 oyo
Flutter kicks x 25 ic
Flutter kicks x 25 ic

THE THANG
Grab a block and head to the picnic tables

GROUP A
Leg extensions
Squats
Big boy sit ups
Russian Twist
Block swings
1 lap

GROUP B
Step ups
Calf raises
Plank x 45 seconds
V hold x 45 seconds
Block swings
1 lap

Alternate groups.
Rinse and Repeat until Q calls time

Mary
Plank
LBC
Boat / canoe
Flutter kick

Count-a-rama

Name-a-rama

Announcements

Pledge

BOM

Moleskin
Great work everyone. Please try to attend Underhand’s fundraiser tonight. Keep Floppy in your prayers as he recovers. T-Claps to the men who stayed for Q school. Btw, who let Glitter Pony change his name to just Pony?