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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Explore the Space

  • When: 20220809
  • QIC: Flo
  • The PAX: Smokey, Grits, Amnesia, Kiwi, Ryeback, Space Cowboy, Schrute, Fanny Pack, Milton, Goose


2022-08-10 by Flo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  81 Degrees

FNGs: None

COP:  SSH, Monkey Humpers, LBAC x 10 IC (Forward and Backward), Don Quiote

The Thang:

In the words of Pretzel and Christopher Walken, the PAX explored the space around the AO. We made our way around the Doty Park area taking advantage of equipment to complete our beatdown.

Steps-ups on the wall, Trice dips on the wall

People’s chair, BTW

Curls with Block, Merkins, Sit-Ups with Block, Squats with the Block (25 each with run after each circuit)

Inverted sit-ups on the table, Split-Squats

Offset Merkins on the curb, Toe taps

Table Step-Ups

Mary:  Low plank, Pickle Pounders, WWI Sit-ups, Pickle Pushers

Numberama, Namerama, Announcements, Pledge, COT

Devo: Read from Psalm 51 and discussed the need for recognizing our sin and coming before God in humility

Moleskin:  It’s always a pleasure to Q at the TOTS. This was no exception and the PAX were up for the trip around the AO.

 

Filed Under: Seismic Tagged With: Amnesia, Fanny Pack, Flo, Goose, Grits, Kiwi, Milton, Ryeback, Schrute, Smokey, Space Cowboy

Bikini Body

  • When: 20220628
  • QIC: Milton
  • The PAX: Microwave, Flo, Peg, Radio, Space Cowboy


2022-06-28 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Hot and moist

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 10 – IC

Imperial Walkers: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

The Thang:

Merkins: 10 – OQ

Block Curls: 20 – OQ

Decline Merkins: 10 – OQ

Block Hammer Curls: 20 – OQ

Inclince Merkins: 10 – OQ

Overhead Tricep Extension: 20 – OQ

Block Press: 20 – OQ

Dips: 10 – OQ

Brick Flys: 20 – OQ

Tricep Kick Backs: 20 – OQ

Rinse and Repeat (3 Rounds Total)

Mary:

Cannonball Sit-Ups: 10 – OQ

Leg Raises: 10 – OQ

Weighted Magoo: 10 – OQ

Weighted American Hammer: 10 – OQ

Weighted T Raise: 20 – OQ

Moutain Climbers: 25 – IC

Rinse and Repeat (2 Rounds Total)

Numberama: 6

Namerama: Microwave, Flo, Peg, Radio, Space Cowboy, Milton

Pledge and COT

Announcements: None

Devo: Exodus 17:11-13. Moses needed Aaron and Hur to help him hold his arms up so the Isrealites would defeat the Amalekites. We need other men in our lives to assist us when we fight our battles.

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Flo, Microwave, Milton, Peg, Radio, Space Cowboy

Ethel – The June Running of The Hero

  • When: 20220616
  • QIC: Milton
  • The PAX: Fanny Pack, Pretzel, Kiwi, Space Cowboy, Flo, Starbucks


2022-06-28 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 54 degrees

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 chose Starbucks neighbor Ethel. 

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: 8

Namerama: Fanny Pack, Pretzel, Kiwi, Space Cowboy, Flo, Starbucks, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

Filed Under: Seismic Tagged With: Fanny Pack, Flo, Kiwi, Milton, Pretzel, Space Cowboy, Starbucks

4 Corners of Seismic

  • When: 20220331
  • QIC: Milton
  • The PAX: Microwave, Pretzel, Kiwi, Kisses, Schrute, Fanny Pack, Smokey, Flo, Floppy


2022-05-20 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70 degrees

FNGs: any FNGs

COP:

SSH 20 – IC
TTT 10 – IC
Imperial Walkers 10 – IC
LBAC Forward 10 – IC
LBAC Backward 10 – IC

Thunderstruck

The Thang:

4 Corners: Outside the AO

1st Corner: Burpees – 1st lap 5, 2nd lap 10, 3rd lap 15

2nd Corner: Squats – 1st lap 5, 2nd lap 10, 3rd lap 15

3rd Corner: Merkins – 1st lap 5, 2nd lap 10, 3rd lap 15

4th Corner: Cannonball Sit-Ups – 1st lap 5, 2nd lap 10, 3rd lap 15

Lt. Dan back to the flag.

Mary:

WWI Sit-Up: 20 – OQ
Jane Fonda: 20 – OQ
American Hammer: 20 – IC
Magoo: 20 – OQ
Ray Charles: 20 – IC
LBC: 10 – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Fanny Pack, Flo, Floppy, Kisses, Kiwi, Microwave, Milton, Pretzel, Schrute, Smokey

The March Running of The Hero

  • When: 20220317
  • QIC: Milton
  • The PAX: Fanny Pack, Kiwi, Schrute, Radio


2022-05-20 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 54 degrees

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 chose the citizen of Ukraine. 

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: 5

Namerama: Fanny Pack, Kiwi, Schrute, Radio, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

Filed Under: Seismic Tagged With: Fanny Pack, Kiwi, Milton, Radio, Schrute

Pull-ups in the Park

  • When: 20220414
  • QIC: Flo
  • The PAX: Peg, Milton, Fanny Pack, Space Cowboy, Radio, Floppy, Splinter, Goose, Two Pack


2022-04-15 by Flo Leave a Comment

Conditions:  64 degrees

FNGs:  None

COP:  SSH, LBAC, TTT, Overhead Claps, Lateral Claps, Imperial Walkers, Hillbillies, Calf Raises

The Thang:

Line up and Indian Run to Huger Park with stops for PT

PT included 15 Squats, 10 Merkins, 15 LBCs, 1 Burpee (Increased by 1 Burpee until we got to 5)

At the park, the PAX took part in Pull-ups, Crunch Merkins on the swings, Step-Ups, Tricep Dips and two rounds of PT noted above.

Indian Run back to the AO with two stops for PT (decreased # of Burpees by 1 at each stop)

Finish up with completing a final round of PT

Mary:  WWI Sit-Ups, Low Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Referring to the Lord’s Supper, YHC walked through Christ’s sacrifice as a fulfillment to the OT Law and the perfect atonement for our sins.

Moleskin:  It was a good beatdown to work the full the body and get some cardio work. We had a special guest from Apex in NC! Welcome Two Pack (I’m also sure I’m getting that name wrong but that is what it sounded like on my recording).

Filed Under: Seismic Tagged With: Fanny Pack, Flo, Floppy, Goose, Milton, Peg, Radio, Space Cowboy, Splinter, Two Pack

7×7+7 = Tired of Bear Crawls

  • When: 20220310
  • QIC: Flo
  • The PAX: Pretzel, Fanny Pack, Milton, Radio


2022-03-12 by Flo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  62 degrees and wet

FNGs:  None

COP:  SSH, Don Quiote, LBAC, TTT, Monkey Humpers, Overhead Claps, Moroccan Night Club

The Thang:

Mosey to the block pile and each man gets two bricks and a block

The PAX complete seven rounds of sevens with a 20 yard run in between exercises. The exercises included Overhead Claps with the bricks, Overhead Presses, Pickle Pounders, Pickle Pushers, Squats, Merkins, LBCs, to name a few… After each round of Sevens the PAX headed to the pickle ball court to complete one bear crawl loop around the square on the court. After the final round of Sevens, we bear crawled the square seven times. This was an homage to Joshua fighting the Battle of Jericho which was referenced in our devo.

Mary:  No time for Mary today

Numberama, Namerama, Announcements, Pledge, COT

Devo: In Joshua 1, we see God commissioning Joshua as the new leader of the Israelites after Moses’s passing. The Israelites stood on the brink of war as they prepared to enter Canaan and God commanded Joshua to be strong and courageous. YHC made the point that this passage isn’t about Joshua being strong and courageous by his own merit, but rather by staying in communion with God through his Word and prayer, God can make one strong and courageous for the mission ahead.

Moleskin:  The seven bear crawl loops at the end were tough. The PAX made it through like champs. It had been a while since YHC Q’d a workout and it was nice to be back in the saddle. See you in the gloom.

 

Filed Under: Seismic Tagged With: Fanny Pack, Flo, Milton, Pretzel, Radio

Slumber Party

  • When: 20220308
  • QIC: Repo
  • The PAX: Radio, Old Flame (RESPECT,) Good Times, Splinter, Space Cowboy, Fanny Pack, Milton, Flo


2022-03-08 by Repo Leave a Comment

Weather: Warm and muggy

Warm-up:

SSH x10 IC

TTT x10 IC

Imperial Walker x10 IC

Don Quixote x10 IC

Pickle Pushers x10 IC

Thang:

Mosey short circle then grab bricks

Circle up

Hold Squat until 5 core principles of F3 were recited by PAX

Side Lat Raise x10 IC

Front Lat Raise x10 IC

Hold Squat until PAX recite 4 Quadrants of the Q Source

 

Mosey with bricks

Discussed the four leadership skills of Virtuous Leadership VAPE (Vision, Articulation, Persuasion, Exhortation)

Vision — V Ups x10 IC

Articulation — American Hammer x10 IC

Persuasion — Pickle Pounders x10 IC

Exhortation — Milton leads exercise of squats x10 IC

YHC asks which PAX have yet to Q a BC, both Fanny Pack and Radio raise hands

Fanny Pack leads PAX with Merkins x15 OC

Radio leads PAX with LBC x25 IC

Mosey with bricks

Go to picnic tables

Dips x20 OC

Step ups x10 each leg OYO

Leg Raises x10 IC

Mosey with bricks

PAX circle up and we discuss the 5 leadership virtues (5 Cs Candor, Commitment, Consistency, Contentment, Courage)

Candor — Telling the truth to a brother in order to help him accelerate Nature Boys x10 IC each leg

Commitment — Each man has committed to coming out early in the AM, Splinter shared a commitment of creating an emergency fund Pickle Pushers with leg raised x10 IC each leg

Consistency — Consistency is what will build habits. Space Cowboy shared how affirmations have helped him accelerate in his life and Flo shared the practice of consistently studying his Bible in a quiet place in the home Old Flame called shoulder taps x10 IC

Contentment — Having gratitude for what we have Moroccan Night Clubs x10 IC

Courage — Courage is not the absence of fear, it is action in spite of fear Monkey Humpers x10 IC

Stow bricks and Mosey back to flag

No time for Mary

Pledge

Namearama

Announcements: St. Paul’s Food Distro 3/12, Operation YOMP 3/26, Easter Convergence 4/16, Beast Week first week of May

COT: Fanny Pack’s neighbor recovering from COV, YHC’s family and all those in harm’s way

Moleskin: Commitment was demonstrated with 3 PAX that had attempted/completed several challenges over the weekend. Old Flame logged 75 miles at CGG 155, Good Times and YHC both completed the Goggins 4x4x48 challenge. Limited mumble chatter.

Devo: Having faith in the darkest of times. YHC shared the example of Hieromartyr Benjamin of Petrograd. Even in the face of execution by the Soviet authorities, he maintained his faith. YHC highlighted other examples such as Christians in Iraq during the occupation by Daesh, as well continued persecution by both their government and others, Jews during the Holocaust, French Huguenots in the late 1600s, all people of faith in the Soviet Union and China, continued persecution of various faiths in modern day Russia, people of Ukraine as they are under attack from Russia.

 

“It is difficult, hard to suffer, but according to the measure of my sufferings consolation abounds from God. It is difficult to cross this Rubicon, this frontier and give oneself over wholly to the will of God. But when this is done, then man abounds in consolation and does not feel even the greatest sufferings; filled as he is in the midst of sufferings by an inner peace, he draws others to sufferings so that they should imitate that condition in which the happy sufferer finds himself I talked about this before to others, but my sufferings had not reached their full measure. Now, it seems, I have to go through everything: prison, trial, public mockery and demands for my death as if the people applauded it, the ingratitude of men, their betrayal, inconstancy and similar things, anxiety and responsibility for the fate of others, and even for the Church herself.

“My sufferings have reached their height, but consolation has also increased. I am joyful and calm, as always. Christ is our life, our lightand our peace! With Him it is good at all times and in all places. I do not fear for the fate of the Church! We pastors should have more faith. We should abandon our self-reliance, our intelligence and learning and (human) strength, and give place to the grace of God.

“… I am joyful and peaceful, as always. Christ is our life, light and rest. With Him it is always good.”

 

https://www.orthodox.net/russiannm/benjamin-metropolitan-and-hieromartyr-of-petrograd-and-those-with-him.html

 

 

 

Filed Under: Seismic

Too Many Burpees

  • When: 20220222
  • QIC: Milton
  • The PAX: Space Cowboy, Smokey, Fanny Pack, Radio, Caterpillar, Microwave, Goose


2022-02-23 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 66 degrees

FNGs: None

COP:

SSH: 20 IC

TTT: 10IC

Imperial Walkers: 10 IC

Don Quixote: 10 IC

LBAC: Forward: 10 IC

Backward: 10 IC

Over Head Clap: 10 IC

Bat Wing: 10 IC

Moroccan Night Club: 10 IC

The Thang:

Jog the long loop around Doty

Divide up into 2 teams of 4. Each team has 2 minutes to complete as many reps as they can of each exercise. The winning team runs the short loop around Doty. They losing team does 15 burpees.

Overhead press w/ a block

Curls w/ a block

Squats (No block)

WWI Sit-Ups

Block Press (Chest Press) w/ a bloc

Lawnmower pulls (right arm)

Lawnmower pulls (left arm)

Mary: No times

Numberama: 8

Namerama: Space Cowboy, Smokey, Fanny Pack, Radio, Caterpillar, Microwave, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Proverbs 16:9 – In their hearts humans plan their course, but the Lord establishes their steps. Pre-decide to be great today. To make the right decisions, and to trust the Lord.

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Caterpillar, Fanny Pack, Goose, Microwave, Milton, Radio, Smokey, Space Cowboy

E3M (1 Better Than E2M)

  • When: 20220201
  • QIC: Milton
  • The PAX: Radio, Kiwi, Splinter, Space Cowboy, Fanny Pack, Microwave, Goose, Repo


2022-02-23 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 37 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walkers: 10 -IC

Don Quixote: 10 -IC

Hill Billy: 10- IC

Terrible Ts: 10 – IC

The Thang:

5 exercises, as many reps as you can in 1 minute. Rest for 1 minute. Rinse and repeat for 5 rounds

Block Press

Freddy Mercury

Calf Raises

Curls

Low Plank

Mary:

Cannonball Sit-ups: 20 – OQ

Numberama: 9

Namerama: Radio, Kiwi, Splinter, Space Cowboy, Fanny Pack, Microwave, Goose, Repo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Fanny Pack, Goose, Kiwi, Microwave, Milton, Radio, Repo, Space Cowboy, Splinter

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