Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Golf Shirt Friday #youreywelcome

  • When: 20200117
  • QIC: Defib
  • The PAX: Schrute, Repo, Wreck It Ralph, Fish N Chips, 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: 53 cool, crisp, and breezy

FNGs: No FNGs

Disclaimer: Given. Push yourself, don’t hurt yourself

COP:

Straight to the Thang!

The Thang:

To the picnic tables!

Tabata was 12 seconds rest and 25 sec AMRAP. Exercise were paired so that you did exercise one for 25 sec, rested 12 sec, exercise two for 25 sec, rested 12 sec and rinsed and repeated for 5 rounds (total of 5 sets of each pair of exercises)

Exercise pairs:

  • Curls and OHP
  • Step ups and squats
  • Curls and dips
  • Step ups and squats

Wreck It Ralph threw out the idea of going for a ruck around the area. My arms thought that’d be a great idea! 😂  We started walking with No Strap privileges 😈 (suitcase carry, Africa stone carry, carry on the shoulder, etc). We walked up past the wiffleball field and past the bridge going toward the actual ball fields. Rucks on once we cleared the bridge then we did an Indian Ruck back to the flag.

Mary: 

Iron Crosses 20 on Q

Dying Cockroaches 20 IC

LBCs 20 IC

Numberama: 5

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Anniversary party 1/25/2020 at the Ponds

Prayers and BOM : 

For Repo’s daughter as she grasps potty training. 🙏

For Repo’s M and her process with 🇺🇸Citizenship. 🙏

For Mad Dog and his Daughter as she gets evaluation and treatment for what she’s got going on medically 🙏

For app the unspokens 🙏

Devo:

Decide what you want and DO THE WORK to get you there.

Moleskin:  

Fish was here at 0500 to get things started but then “modified as needed” and ran miles to get ready for the races he’s got coming up (P200 and Peyton’s Wild and Wacky). He again met up with us for Mary, pledge, and BOM. It was a quiet morning. Lots of work was being done. I stressed the importance of form and also said to work the negatives when getting fatigued. It’s hard to complain or make small talk when you’re doing AMRAP for 25 seconds and 12 seconds is barely enough time to catch your breath for the next movement let alone try to complain. Good Times 😄💪

Sakrete couldn’t make it out because he was doing a good job being a dad and a husband. The Tabata work and rest time for each exercise added up to be 37 sec which is a number he knows well. We think Chowdah HC’d to 2 AOs for this morning. Schrute drove well out of his way to the Rucking AO and it was great to see him! #whatastud  I hope he comes back after today 😂

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

It’s Tabata time for Christmas!!!

  • When: 20191223
  • QIC: Defib
  • The PAX: 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: 50 and Rainy

FNGs: No FNGs

Disclaimer: It was just me so I told myself to push myself but don’t hurt myself… or pass out

COP:

Straight to the Thang!

The Thang:

Tabata was 12 seconds rest and 25 sec AMRAP. Exercise were paired so that you did exercise one for 25 sec, rested 12 sec, exercise two for 25 sec, rested 12 sec and rinsed and repeated for 5 rounds (total of 5 sets of each pair of exercises)

Exercise pairs:

  • Curls and OHP
  • Step ups and squats
  • Curls and dips
  • Step ups and squats
  • Curls and Berkins/Terkins
  • Step ups and squats

Mary: 

None

Numberama: 1

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Anniversary party 1/25/2020 at the Ponds

Prayers and BOM : 

Safe Travels

Devo:

Think, make your Plan and stick to the Plan

Moleskin:  

I was going to do a workout that I did last Christmas, but since I was all by myself I audibled to a Tabata workout that I had on my phone. I had concerns that I would spend more time resting than doing work with the original workout. The thought behind the Tabata would be that I would have to listen to the Tabata bells instead of listening to myself. It worked 💪

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Soccer Ball of Pain

  • When: 20200116
  • QIC: Cheetah
  • The PAX: Masterload, Motherboard, Hard Drive, Ro Sham Beaux, Pink Slip, Bellator, Spooky, Wingnut, Creeper, Spaceballs, Mom Swap


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Intro: YHC was planning his workout when he remember he had a soccer ball in his car. Add a sharpie and a knowledge of exercises and BOOM workout material

Weather: Nice

FNGs: None

COP: SSH X15. Catalina Wine mixer x10

THANG:

Soccer ball was tossed around to a PAX member. If he dropped it 5 burpees. When he catches it the first thing he sees is what we did. If he saw a Star first PAX choice.
Exercises were done in this style

10, 20, 30, 40, 40, 30, 20, and 10.
comtinued this trend of passing the ball, and doing exercises till time was nearly up.

MARY: Box cutters till time

Numberama: 12

Namaerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Hard Drive, Mom Swap, Pink Slip, Spooky, Ro Sham Beaux, Bellator

Pledge Prayer Annoucement

Moleskin: It was a fun night, Accelerator continues to be the place to be on Thursday nights!

The Cardiac Results January 2020

  • When: 20200116
  • QIC: Defib
  • The PAX: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, 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: 64, humid, not rainy until after 5:45

FNGs: None

Ruckers: Swinger🤘

Disclaimer: Given. Push yourself, don’t hurt yourself.

COP:

Through the Tunnel 10 IC

Don Quixotes  10 IC

LBAC forward and backward while I gave instructions for The Cardiac 

 

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac January 2020 Results:

Swinger 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

Gypsy 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Sakrete 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Fish N Chips 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Bambi 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles)

Bob The Builder 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

First Alert 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

AC/DC 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

High Stick 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Mad Dog 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Defib 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.1 miles)

Mary: None

Numberama: 11

Namerama: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, Defib

Pledge and BOM – Done

Prayer Reqests:

Prayers for Mad Dog’s daughter’s health 🙏

Prayers for the unspoken prayers

Prayers for our relationships with our spouses and those close to us

Announcements:

Jan 25, 2020 0700 Convergence wourkout at Doty 

Jan 25, 2020 5pm-10pm Convergence Party at the Ponds/Tectonic! Shortcake will bring his food truck so bring money for some good eats. There will be a Flag retiring ceremony so if you have a flag that needs retiring bring it to the party. If available, stay a bit after to help clean up.

Devo: 

“You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.”
Josh Shipp

 

Moleskin:  The Cardiac SUCKS  😂 Great Push, Men! Fish and Chips brought chalk so that we kid keep track of how many rounds we did. Thanks Fish!

 

The Ditch 1.16.2020

  • When: 20200116
  • QIC: Stalker
  • The PAX: Tinder, Futurama, Prayer Request


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INTRO: This mornings BC was courtesy of the backblast archive. In fact, it was inspired by the very first BC attended by YHC, and Q’ed by the Italian duo, Cannoli and Muscadine. The date was December 29, 2015. Four men walked down memory lane with YHC.

COP: TTT, squats, LBC’s

THANG: Grab 2 blocks and meet in the parking lot for some 11’s.

11’s – merkins & OHP. Farmer carry both blocks to the other side of the parking lot between sets.

11’s – curls & tri extensions.

MARY: Alternate heel touches, oblique LBC’s, WW1 situps

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: 

Don’t overthink it

  • When: 20200116
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Space Cowboy, Splinter, Greenbags, Grasshopper, Smokey, Pretzel


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The ambush came just before dawn. Three men on horseback, each carrying a long rifle and a flask of rotgut whiskey, positioned themselves in the rocks and boulders that overlooked the encampment. The smoky remnants of the campfire still lingered in the air as the first shots rang out, shredding the canvas of the covered wagon and laying waste to our dried meats and beans.

What does any of this have to do with the workout, you ask? Nothing. Nothing at all.

Conditions: Low 60s, dry.

COP

  • SSH x2 IC
  • Mtn Climber x 10 IC
  • TTT x 10 IC
  • Imp Walker x 10 IC

Mosey to block pile for one block each, place them on the sidewalk by the diagonal parking spaces near the tennis courts, return to flag.

The Thang

The Cannoli Flame. A legacy of the gone-but-not-forgotten Aftershock AO. Run a lap around the block of Doty Park, stopping at the flag to execute the following:

  • 10 burpees
  • 20 LBCs
  • 30 merkins
  • 40 squats
  • 50 flutter kicks (two-count)

One added twist: halfway through the lap around the block, stop at the blocks for 20 overhead presses.

Repeato until Q (that’s me) calls time.

30 seconds of Mary: 20 American Hammers IC

Countarama/Namearama/Pledge/COT/BOM

What Does Bulgaria Have to Do With Squats?

  • When: 20200115
  • QIC: Woody
  • The PAX: Woody, Cold Cut, Microwave, Bob The Builder, Repo


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Weather:  64 Degrees, Humid

Count:  5

COP:  SSH x 20 IC; TTT x 10 IC; IW x 15 IC; LBAC x 20 IC FWD/REV

The Thang:  AMRAP EMOM Circuit Workout– 5 exercises.  No rest between exercises.  1 Minute rest at completion of circuit.  Rinse and Repeat x 5.  Exercises:  SSH, Bulgarian Split Squat (1 Minute Each Leg), Step Ups, Merkin, Flutter Kicks

Mary:  One Minute Low Plank

Moleskin:  YHC picked up where he left off Monday with another AMRAP/EMOM Circuit Routine.  The Bulgarian Split Squat is a real ball buster and YHC recommends all AO Q’s adding it to their repertoire.  It will be returning to Tectonic in a near future.  Air squats are for sissies. Welcome back to Tectonic Repo.  Grab a Q spot and come see us again.  That is all.

Teachers – The January Running of The Hero

  • When: 20200114
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Schrute


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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: 66

FNGs: None

COP:

SSH: 16 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Little Baby Arm Circles – 10 Forward – IC, 10 Backward – 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 Teachers. Teachers often spend more time with our children than we do and possess a level of patience that I wish I had. There are some great teachers that really care about the kids they are teaching, and they deserve to be honored. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 6

Namerama: Microwave, Smokey, Space Cowboy, Splinter, Schrute, Milton

Announcements: Anniversary convergence January 25th, 0700 @ Doty Park. Anniversary party January 25th, 1700 @ The Ponds.

COT

Devo:  

Moleskin: 

Sweating In January at Tectonic

  • When: 20200113
  • QIC: Woody
  • The PAX: Woody, M&M, Placebo, Microwave, Cold Cut


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Weather:  60 Degrees and a Pleasant Breeze With High Humidity

Count:  5

COP:  SSH x 15 IC; TTT x 10 IC; IW x 20 IC;

The Thang:  Mosey to block pile.  Retrieve one block and muster on the athletic field.  AMRAP Circuit Workout 1 minute/exercise – 5 exercises.  No rest between exercises.  2 Minute rest at completion of circuit.  Rinse and Repeat x 5.  Exercises:  Mountain Climber, Merkin, Plank, Kettle Bell Swings With Block, Goblet Squat With Block

Mary:  Out of Time

Moleskin:  With and open Q spot, YHC grabbed the Q like any good AO Q would do.  Continuing YHC’s theme from last week with circuit training and little to no rest between exercises was on order for today.  The humidity made a significant difference and YHC was wearing the top to his “Sauna Suit”.  Don’t ask but if you are curious, it will make you sweat profusely.

Dora Throws Sandbags

  • When: 20200113
  • QIC: Wreck-It Ralph
  • The PAX: DT, Defib, First Alert, Swinger


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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’s. Muggy.

COP:  Put rucks on, grab sandbags, mosey to Wiffle ball Fields

The Thang:

Dora-

Around the bases- Alternate lunge walk and sumo squat for a home run.

Reps- 100 Sandbag clean & throws, 200 Over the shoulder throws.

Mary: Defib’s Happy Birthday Pickle Pounders. (We missed them from his actual birthday, so we made do.)

Numberama: 5!

Namerama: Defib, DT, First Alert, Swinger, Wreck-It Ralph

Pledge and COT

Announcements: Anniversary Convergence and Party Jan 25th- Workout at Doty, Party at the ponds farmhouse. Volunteer for the P-200!

Devo: 1% better everyday.

Moleskin:   It was great to see some faces we haven’t seen in the gloom for some time! New Year, new you!