Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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: 

Supersets at Seismic

  • When: 20200915
  • QIC: Stalker
  • The PAX: Goose (respect), Placebo (respect), Smoky (respect), Major Dad (respect), Flo, High Stick, Splinter, Space Cowboy, Schrute, Fannie Pack, Floppy, Cannoli, Snap-On, Milton, Sugar Mtn, Mary


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INTRO: “Men, I have good news and bad news. The good news is we are only doing four exercises. The bad news is we are going to do a crap ton of them.” 17 men had a strong showing at Seismic this morning.

COP: Outcast merkins, bear squats, flutter kicks, LBAC’s

THANG: Grab a block and rally back at the flag.

Supersets: Do as many reps as you can, then progressively move to slightly easier forms of the exercise until the requisite reps are met.

Derkins, merkins, ferkins (female merkins), block presses x 100

Single-leg squats, squats w/ block, squats on block x 150

OHP, upright rows, overhead claps x 100

Dammits, WW1 w/ block, LBC’s x 100

MARY: alternate heel touches, 100’s

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: I believe many people feel anxious, angry and hopeless because the internet and social media are constantly bombarding us with drama and problems, which feel out of our control. What’s worse is our phones are engineered to compel and keep our attention. Logarithms are written to predict our likes/dislikes and constantly place content in our feeds. Studys have shown that fake news is shared six times more often than factual news. The idea is to keep us staring at our phones for as long as possible so that social media platforms can sell more ads. What’s the side effect? We are more divisive and unhappy than ever before. What’s the cure? 1. Put your phone down. Get outside and experience real human interaction. 2. Turn off all notifications, which are like a bell to Pavlov’s dog. 3. Get your news from a variety of sources with a variety of perspectives to help combat “confirmation bias”. Check out Netflix’s “The Social Dilemma“, especially if you have teens and preteens.

Simple does not equal easy

  • When: 20200910
  • QIC: Goose
  • The PAX: Baby Fat, Bob The Builder, Major Dad, Meltdown, Peg, Splinter, Space Cowboy, Middle School, Schrute , Fanny Pack, Milton, Smokey, Flo, Hospice, Grits, Snap On


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Foo – Anything that impedes a mans ability to to grow into the man God meant him to be.  Such as (not inclusive) laziness, lack of respect, selfishness, loathing.  Treat the Foo, cure the Clown.

 

17 Foo Fighters posted for an OG beat down at the Tip Of The Spear.

Conditions: Humid, 74 degrees, no wind

COP: SSH x15 IC, IW x15 IC, Mountain Climber x15 IC

Thang:  Form Pax into two columns and mosey to the far tennis courts.

1. Execute tennis court – staying alive – 11’s Hand Release Merkins / Squat Jumps.  As Pax complete Plank it up and a kiss from Mary.

2. Execute tennis court – staying alive – 11’s  Carolina Dry Dock / Squats

Mosey to the grass

Mary:  Mary got hers.  15 minutes on non-stop Ab work cycling thru Upper, Lower and oblique abdominal exercises.

Pledge

COT

BOM

DEVO by YHC

Seismic 7’s

  • When: 20200903
  • QIC: Microwave
  • The PAX: Milton, Fanny Pack, Mary, Too Much, Schrute, Hospice, Splinter, Space Cowboy, Meltdown, Icebox, High Stick, Flo


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Conditions: Low 70’s and humid

FNGs: none today

COP: SSH, TTT, DQ

The Thang:

The Pax ran around the block of Doty Park 4 times, stopping each corner for an exercise witch increased by multiples of 7 after each lap.

1st Lap: 7 burpees at each corner

2nd Lap: 14 smurf jacks IC

3rd Lap: 21 Diamond merkins, 21 wide merkins, 21 Ranger merkins, 21 sholder merkins

4th Lap: 28 squats, 28 Bulgarialn split squats right leg, 28 Bulgarian split squats left leg, 28 squat pulses IC

Mary: WWII reach thru’s x20, bent leg lift R & L

Numberama: 13

Pledge and COT

Announcements: Ruck thru North Carolina. See Mary for Details

Devo: none

Avengers Assemble for 14 millions options, but we did this one

  • When: 20200901
  • QIC: Floppy
  • The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo


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Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up: 

  • TTT x 13 IC
  • Imperial Walkers x 12 IC
  • Mosey then caterpillar run to the garage

The Thang:

  • In the garage start the bottom level.
  • There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
  • Avenger activities included: 
    • Captain America
      • Native American sit-up x 10 single count
      • American hammer x 10 IC
      • Captain Thor x 10 single count
    • Iron Man
      • Single leg calf raises on the stairs x 20 per leg
      • War Hammer x 10
      • Iron Cross x 12
    • Thor
      • Heels to heaven x 20
      • Sandstorm(breaker) x 60 
      • American Hammer x 20
    • The Hulk
      • Diamond Merkins x 10
      • Wide Arm Merkins x 10
      • Regular Merkins x 20
    • Supporting Characters
      • Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
      • Inch Worm (Ant Man) x 5 parking spaces
      • Duck Walk (Howard the Duck) x 7 parking spaces
    • Black Panther
      • Wall jumps x 25
      • Imperial walkers x 20
      • Peoples chair x 42 seconds
    • Ultimate Spider-Man
      • Peter Parkers x 10 on each side
      • Dragon Walk x 6 parking spaces
      • WindS.H.I.E.L.D. Wipers 
  • Do as many as you can/want to until time
  • Mosey back to the AO stopping along the way for calf raises
  • Back at the AO more heels to heaven for Mary

 

Devo: 

Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there. 

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat. 

 

Would you rather? – Seismic

  • When: 20200827
  • QIC: Stalker
  • The PAX: Maj Dad (respect), Peg (respect), Grit (respect), Muscadine, Splinter, Space Cowboy, Fanny Pack, High Stick, Milton, Smoky, Cannoli, Meltdown, Microwave, Mary, Snap-On, Double Trouble, Where Ya At, Show Me


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INTRO: The preblast suggested that YHC was looking for a little group therapy, and the PAX did not disappoint with good mumble chatter, deep conversation, and inappropriate jokes. 19 men looked deep into themsleves, and managed to workout in the process.

COP: WGS, mountain climbers, shoulder taps, monkey humpers, bear squats, tempo merkins

THANG: The PAX were asked a series of “Would you rather” questions, then given 5 seconds to make a decision. Their decision dictated which exercise would be performed.

MARY: Burt Reynolds, lateral LBCs

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: “Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Jesus Christ.” Philippians 4:6-7

That was stupid – Seismic 25 Aug 20

  • When: 20200825
  • QIC: Mary
  • The PAX: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack,


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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: 76 and wet

FNGs: none

COP: 25 SSH IC, 25 OC IC, 25 TTT IC

The Thang:

Indian run to gazebo corner

25 merkins OYO

Bear crawl half way down short side – crab walk remainder

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

 

Indian run to gazebo corner

25 merkins OYO

Lunge on the short side

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

Indian run to gazebo corner

 

Mosey to field

Staying alive with burpees – 4 cones

Mosey to Start

Mary:

50 Alt speed Flutter kicks OQ

25 WWI Situps OQ
20 Burt Reynolds each side OQ

100 Janes Fondas OQ

Numberama:

Namerama: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

Be a Man in Your Relationship with God

There is a clear difference between men and children. Children avoid pain. Men understand pain is often necessary for growth. Children look to blame others. Men take responsibility for their actions. Children look out for themselves. Men look out for their families and friends. Choose to be a man today.

Practical Steps

  1. Today, do one act that shows you choose to put others before yourself – whether that means giving your wife a back rub after you’ve had a long day, going out of your way to help a friend, or even just lending an ear to someone when it may feel inconvenient to do so.

Moleskin:  “That was stupid” Milton’s comment on trying to bear crawl the entire short side of the AO, only to stop halfway then crabwalk as a substitute. It’s much farther than it looks…

The Pits

  • When: 20200730
  • QIC: Goose
  • The PAX: Grits, Microwave, Peg, Peanut Butter, Caterpillar, Splinter, Space Cowboy, Picasso, Hospice, Fanny Pack, Milton, Probie, Cannoli, High Stick


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15 weirdos posted for what was unexpectedly my last Q using the pits.  Seems the town has decided to pull out the pits to make Pickle Ball Courts – whatever that is.  I am going to research this “sport” and hope to find some sort of deviant workout to capitalize on the structure.

Condition: 76 degree, 80% humidity, cloudy.

COP: Tuck under planks x15 on Q, Thru the Tunnel x 15 IC, High Knees SLOWLY x20

Thang: Two column battle buddy formation,  Mosey to the pits, each pair execute 50 Bulgarian Squats, 100 Dips, 200 wall hops, 300 incline push-ups.  One man mosey the long sidewalk lap while the other exercise.

Mary: ISO Crunch, single leg lifts, freddy mercury, indian sit-ups, pendulum

COT

BOM

Devo by YHC

Space Cowboy Went Looking For Pearls…… And Found a Rock Instead!

  • When: 20200818
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Splinter, Pretzel, Muscadine, Middle School, Flo, Major Dad, Smokey, Grits, Space Cowboy, Hot Spot


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Conditions: 70 degrees and humid

Count: 12 Pax

The Thang:

Warm at COP – 20 SSH IC, 10 Burpees on Q

String of Pearls:

.2 mile run and Pearl 1 – 10 squats on q, 10 merkins on q, 10 LBC on q, 20 Flutter Kicks IC, 10 Lunges each leg on Q

Rinse and repeat – 4 x total

.2 mile run and Pearl 2 – 10 Monkey Humpers IC – courtesy of Pretzel, 10 Diamond Merkins courtesy of Flo, 10 American Hammer IC courtesy of Fanny Pack, 100’s courtesy of Muscadine, 10 Jane Fonda IC courtesy of Milton

Rinse and repeat – 3 total

Return to COP

COT: Count, Namorama, Pledge of Allegiance, Announcements, BOM, Rock ceremony: Middle School presented to Space Cowboy

Devo: Hot Spot

 

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: