Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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: 

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?

Burpee Test

  • When: 20190910
  • QIC: Milton
  • The PAX: Smokey, Matlock, What!?, space Cowboy, Fanny Pack, Schrute, Glitter Pony, Dockers, Mary


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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: 80 and humid

FNGs: None

COP: None

The Thang:

Burpee Test: 100 burpees in less than 13 minutes – OYO

2 Minutes: 10 merkings, sit-ups until time is up. Rest 1 minute. Rinse and repeat, 10 rounds

Mary: None

Numberama: 10

Namerama: Smokey, Matlock, What!?, space Cowboy, Fanny Pack, Schrute, Glitter Pony, Dockers, Mary, Milton

Pledge and COT

Announcements: None

Devo: Psalm 127:1 – Unless the Lord builds the house, the builders labor in vain. Unless the Lord watches over the city, the guards stand watch in vain.  James 1:5 – If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. Seek God in every decision. Commitment is worthless if you are committed to the wrong thing.

Moleskin:   replace with moleskin

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!

 

Pickle Pounding a Goose

  • When: 20190829
  • QIC: Stalker
  • The PAX: Goose (R), Hospice (R), Space Cowboy, Mary, Fanny Pack, Cannoli, Bee Wax, Greenbags, Matlock, Milton


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INTRO: YHC had a half-assed plan for the workout this morning, but upon discovering the furniture dolly still in the truck from a recent move, a full-assed plan quickly came together.

COP: TTT, Imperial Walker, Arm Circles, Overhead Claps, Squats

THANG: Grab a block and line up at the Faultline field. Derkins x10, block presses x50, merkins x10, block presses x50, inclined merkins x10, block presses x50

Farmers carry to gazebo. Curls x40, Tri Ext x20, Skull Crushers x20

Farmers carry to the parking lot. Squats w/ blocks x20, Squats on blocks x20

Usain Bolt: In teams of two, call an exercise for the PAX, then push your partner on the furniture dolly across the parking lot (about 100 yds), then switch and come back. Repeat until all teams have gone. LBC’s, Iron Cross, American Hammers, Burpees, OHP, monkey humpers.

MARY: pickle pounders, flutter kicks x20, WW1 x10, flutter kicks x10.

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: It use to be that integrity was the norm, not the exception. In today’s culture, little white lies, cutting corners, and cheating are the norm. Integrity is doing the right thing, even when nobody will ever know. It’s being honest in all of our dealings. And it’s admitting when we fall short. If you want to set yourself apart from the average guy, it’s as simple as practicing integrity in everything you do.

MOLESKIN: Since we had an odd number, Goose volunteered to go twice during Usain Bolt. On the quick trip out and back, he revealed that he was back in town for his birthday – “the double nickels”. Bedrock has a disturbing tradition of doing pickle pounders to the cadence of “Happy Birthday” for Pax’s bdays, so brother Goose uncomfortably received that treatment as well. Afterward, he said he “felt dirty”. Happy birthday, brother. You make 55 look damn good.

Glendon Oakley Jr – The August Running of The Hero

  • When: 20190820
  • QIC: Milton
  • The PAX: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, 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: Humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walkers: 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 Glendon Oakley Jr. He put his life at risk by stopping to escort children out of an El Paso mall as an active shooter was targeting innocent people. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute

Announcements:  Labor Day convergence at Bedrock, 0700. 

Pledge

COT

Moleskin: It’s Smokey’s birthday. He declined Stalker’s offer for birthday spankings.

Sakrete at the TOTS

  • When: 20190806
  • QIC: Sakrete
  • The PAX: Hospice (R), Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg (R), Smokey, Flo, Milton, Old Flame (R), Cannoli, City Slicker


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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 degrees and humidity is ridiculous.

FNGs: NOT TODAY

COP:  15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 TTT IC; 15 MORACCAN NIGHT CLUBS IC; 15 HILLBILLIES IC; 15 IMPERIAL WALKERS IC

The Thang:

Assemble at the beginning of the parking lot closest to Doty Park.  ST1 intersection of parking lot to DOTY and Community Center parking lot.  ST2 flag pole in Community Center parking lot.  ST3:  End of the parking lot by other entrance.  ST4 center section by the “horseshoe wall”.  ST5 end of parking lot beside trash cans.  ST 6 Grass beside the block pile. For the remainder of the BB we will simply refer to them at ST1-5.  All exercisers were done as 10 reps and on Q unless other wise noted.

ST1 – Merkins- jailbreak to ST2

ST2 Merkins, Squats- jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups- jail break to ST4

ST4 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks- jail break to ST5

ST5 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO)- mosey to ST6

*get blocks prior to ST6 and leave blocks at this station

ST6 Curls for the girls, Tri Cep Extension, Over head Press- mosey to ST1

ST1 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC- jailbreak to ST2

ST2 Merkins Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC,  Hand release merkins-jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises- jailbreak to ST4

ST4- Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises, Flutter Kicks- jailbreak to ST 5

ST5- Merkins, Squats, WWI Sit Ups, Carolina, Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins,

Calf Raises, Flutter Kicks- mosey to ST 6

ST6- Curls for the girls, Tri Cep extension, Over head press, Lawn Mower right arm, lawn mower left arm

*stow the blocks

10 burpees OYO and get back to the flag

Mary: 15 hill touches; hold plank for remaining time.  If your plank breaks run down to end of the parking lot beside Doty and back.

Numberama: 14

Namerama: Hospice, Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg, Smokey, Flo, Milton, Old Flame, Cannoli, City Slicker, Sakrete

Pledge and COT: YEP

Announcements: Labor Day convergence at Magnirock ( Magnitude/Bedrock).

Devo:

Moleskin:   This was the second run of this particular workout.  There were some variations but for the main part this is what we did @ The Ditch the other day.  I will be bringing this to different AO soon.  The men at the Tip of the Spear did not give me much in the way of mumble chatter this morning.  It was good to see the flag planted in front of the Community Center again.  Seismic is back boys!!

I Learned How to Spell Nostalgia for This Backblast

  • When: 20190808
  • QIC: Flo
  • The PAX: Hospice (R), Peg, Cannoli, Spooky, Bee Wax, Freeloader, Dockers, Space Cowboy, Good Times, Schrute, Milton, Pretzel, Smokey


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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 degrees

FNGs:  None

COP:

High Knees, SSH, TTT, Don Quiote, Terrible Ts, Imperial Walkers

The Thang:

Seismic recently moved back to it’s old (and newly renovated) stomping grounds on what is now the Rollins Edwards Community Center. YHC was nostalgic about the move and wanted to honor his first workout on this hallowed ground. Thanks to a solid turnout, YHC called an audible and didn’t use the logs, but we still did four corners around the parking lot.

20 Buddy Get-Ups

Buddy up with a partner who you’ll take turns carrying from one station to the next.

Round One:

Station 1: 20 Merkins

Station 2: 20 Squats

Station 3: 10 Burpees each

Station 4: 20 Calf Raises

 

Time out for Big Boy Sit-Ups

 

Round Two:

Station 1: 20 Buddy Get-Ups

Station 2: Seal Merkins

Station 3: Seal Merkins (flapjack positions with partner)

Station 4: 10 Burpees

 

Chill Cut

Bear Crawl 25 yards, complete 10 Burpees, Sprint Back while partner does WWI Sit-Ups

 

Cold War Sit-Ups

 

Catch Me if You Can for ¼ Mile

Bear Crawl 25 yards and mosey to the flag for Mary

Mary:  WW2 Sit-Ups, Pickle Pounders, LBCs, Terrible Ts, Flutter Kicks

Numberama, Namerama, Announcements, Pledge, COT

Devo:

Hebrews 9:27: “Just as people are destined to die once, and after that to face judgment,”

In the wake of our brother Wilson’s passing and the sudden/unexpected terminal diagnosis for another acquaintance of mine, YHC reminded the PAX that life is short and reiterated two points regarding the brevity of our time on Earth:

  1. When we die we’ll face judgment. While F3 isn’t a Christian organization, YHC is a Christian and thus my devos come from that point of view. The only way to have a relationship with God now and in eternity is through Jesus Christ
  2. You never know when your days will be up. Pour into those around you while you can because our time is short.

Moleskin: This week has been rough for YHC. After over a week of no strenuous activity and poor eating on vacation, getting back in the groove has been tough. Calling Cold War Sit-Ups to have a moment to catch my breath and stop the world from spinning wasn’t in the game plan. It was nice to hear afterward that other PAX found the workout difficult. That’s generally the sign of a successful Q.

At least there were no burpees

  • When: 20190801
  • QIC: Milton
  • The PAX: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy


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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: 5 – IC

The Thang:

Get a partner and a log. Head to Jingles Hill

11’s w/ the log: Squats at the bottom, Get-ups at the top

Head back to the flag.

Mary:

No time

Numberama: 11

Namerama: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy

Pledge and COT

Announcements: None

Devo: The world tells us there are plenty of paths to happiness: earning a college degree, achieving career success, getting a new car, hitting your goal weight, marrying the perfect person, making a lot of money or buying you dream house. God tells us that joy is the discovery of an abundant life found in “less” focus on yourself and others – and more on Christ.

Moleskin:   replace with moleskin

This Looked Better On Paper

  • When: 20190730
  • QIC: Milton
  • The PAX: Cannoli, Freeloader, Green Bags, Catepillar, Bee Wax, Hospice, Grits, Peg, Grasshopper, Space Cowboy, Fanny Pack, Smokey, Probie


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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:

Slaughter Starter: 20 Burpees OYO

The Thang:

DORA: 100 Burpees, 200 Merkins, 300 Squats. Partner Cusacks a block to the end of the parking lot and back.

Horseshoe pit: 5 squats – 5 step ups (each leg), 10 squats – 5 step ups (each leg), 15 squats – 5 step ups (each leg), 20 squats – 5 step ups (each leg), 25 squats – 5 step ups (each leg)

Mary:

WWI Sit-ups: 20 OQ

Numberama: 14

Namerama: Cannoli, Freeloader, Green Bags, Catepillar, Bee Wax, Hospice, Grits, Peg, Grasshopper, Space Cowboy, Fanny Pack, Smokey, Probie

Pledge and COT

Announcements: None

Devo: Don’t just pray for blessings for you and your family. Pray that those blessings would be an example for others to see. Pray that your light shines into someone else’s darkness.

Moleskin: Everyone loves burpees!