Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

To The Standard!

  • When: 20210413
  • QIC: Goose
  • The PAX: Pretzel, Microwave, Splinter, Space Cowboy, Fanny Pack, Milton, Smokey, Cannoli, Hospice, Peg, Flo


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12 strong posted for a to the standard BC.  No quarter was expected, none was given.

COP = Thang / Thang = COP: Form into single file move out for an Indian Run around the AO.  Upon return circle for 15 reps of each exercise consisting of; SSH, thru the tunnel IC, Don Q IC, merkins, monkey humpers IC, crucible merkins, burpees IC, incline merkins, buddy get-ups, decline merkins, carolina dry dock, jump squats, terrible T’s.  Indian Run around the AO.

Mary: WWI sit-ups, leg lifts, WWII sit-ups, single leg lifts, cross over crunch, heels to heaven, indian sit-ups, chill cut / plank / chill cut / plank

COT

BOM

Devo by YHC

Simplicity X2

  • When: 20210316
  • QIC: Goose
  • The PAX: Microwave, Milton, Schrute, Space Cowboy, Fanny Pack, Splinter, Peg


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Just seven days prior YHC had the Q at the Country Club a.k.a., Bedrock.  The Weinke seemed to be a crowd pleaser so why not reissue to the Tip of The Spear?

COP: SSHx15 IC, Monkey Humpers x15 IC, Squats X15 IC, Imperial Walker x15 IC.

Thang: Form the PAX into two columns, mosey to Doty Park.  Commence a rinse-and-repeatorama.  50 meter dash to either end of the field sandwiched between exercises at each end.  15 reps of each exercise, exercises included: Mountain Climbers IC, Carolina Dry Docks, Burpees IC, plank jacks IC, jump squats, merkins, crucible merkins, flutter kicks, Bobby Hurley, WWI SU, Cross Over Crunch, WWII SU, LBC. Form up into two columns, Indian Run back to flag.

COT

BOM

Devo by YHC

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel


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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: 65

FNGs: None

COP:

SSH: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Fall of Baghdad seismic 4/1

  • When: 20210401
  • QIC: Schrute
  • The PAX: Old Flame, Pretzel, Microwave, Flo, Milton, Fanny Pack, Space Cowboy, Smokey, and YHC


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f3 facebookWeather : warm 60 degrees

Warm Up: brief little baby arm circles and 20; four count side straddle hops

 

the Thang: a 1.2 mile run the long way around the block and back to AO to cinder block pile.

the WOD is The Fall of Baghdad

this is a Go Ruck Tribe challenge for the Month of March. YHC decided to bring it to Seismic for a tryout.

each PAX grabbed a block abs headed to back parking lot to circle up for

34 rounds (represents 34 killed in action during battle)

1 squat to thruster (1st Marine Division participated on combat)

3 Merkins (3rd Infantry Division participated in action)

5 four count Mountain Climbers (represents 5 coalition forces which participated in battle)

exercise was on your own

stopped for time and returned blocks  to end with a 1/2 mile run back to AO

Mary; 34 flutter kicks/10 WWI sit-ups/10 LBCs/4 merkins

 

Pretzel went on a run around AO during BC workout on DL

pledge announcements and COT

numberama 9

Q was very appreciative of PAX participating in workout

dont be a sick

 

Sunday Creamer

  • When: 20210307
  • QIC: Schrute
  • The PAX: Milton, space Cowboy, Floppy and YHC


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Weather COLD!!!

the Thang: light numbers this Sunday. Milton and Schrute started P200 training with a long 9 mile run with a 2.5 mile SCS built in.

Soace Cowboy just made it for 5 am start as Pax moved out and Floppy put in long miles after start of Creamer

 

a rum back to AO with Milton yielded no PAX around 6am so a run back to the fart sack was in order for Milton and YHC

 

 

Standard was held f3 facebook

Always Forward. Never Backward.

  • When: 20210311
  • QIC: Flo
  • The PAX: Lug Nuts, Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Goose, Schrute, Hospice


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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:  51 degrees

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers

The Thang:

5 – 4 – 3 – 2 – 1

50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits

Rinse and Repeat

Mary:  WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts

Announcements, Pledge, COT

Devo:  Always Forward. Never Backward.  YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.

For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.

For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.

Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.

The Anti-Hero

  • When: 20210309
  • QIC: Flo
  • The PAX: Lug Nuts (FNG), Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Microwave


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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:   37 degrees

FNGs:  Welcome Lug Nuts

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies, Imperial Walkers

The Thang:

20 Pickle Pounders, 20 Tire Jumps, 20 Chest Presses w/block, 20 Tricep Extensions, 20 Pull-ups, Run backwards around the tennis courts. Rinse and repeat until time is called.

Mary:  LBCs and Heel taps

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Samson was a man of great strength whom God used to fight against the enemies of his people. However, Samson was a bit of an anti-hero because he was selfish and had multiple character flaws. Two main ones led to his downfall:  pride and lust.

YHC challenged the PAX to guard their marriages, relationships and hearts from pride and lust as they are snares for all men.

Moleskin: First Q of 2021 for YHC. Running backwards is always a challenge as it works our lower body muscles in a different way. Additionally, YHC hates tire jumps and they are always tough. As Milton reminded me, I only had myself to blame.

Our FNG enjoyed himself and we look forward to having Lug Nuts back in the gloom with us soon.

 

Flippin Good Time at Seismic

  • When: 20210302
  • QIC: Stalker
  • The PAX: Goose (respect), Old Flame (respect), Peg (respect), Microwave, Flo, Milton, Fanny Pack, Splinter, Space Cowboy, Smoky


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INTRO: YHC brought the roulette of pain to Seismic (a decision-making app modified to show a variety of exercises). 11 men were sent home busted, yet satisfied.

COP: merkins (low and slow), squats (low and slow), TTT (low and slow)

THANG: Grab a block and rally in the back parking lot, where YHC had the big tire waiting.

Round 1: In turn, spin the wheel, call out the exercise for the other PAX to perform while you flip the tire 5 times, then sprint around the parking lot and back to the PAX.

Round 2: Repeat with a partner.

Round 3: Tire flip indian run. Flip the tire, then move to the back of the line. Every time the tire flips, everyone does 1 burpee.

MARY: something, something else, something else

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Proverbs 22:29  Do you see a man skillful in his work? He will stand before kings; he will not stand before obscure men.

Whatever your chosen line of work, do it with pride.

Parking Garage Party

  • When: 20210304
  • QIC: Microwave
  • The PAX: Milton, Splinter, Old Flame, Space Cowboy


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3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: 45 degrees and clear

COP: SSH X20 IC, TTT x 10 IC, DQ X10 IC, LBAC x 10 each direction IC

The Thang:  Fast movers only this workout, so a brisk pace to the bottom of the parking garage.

Real American Hammers x20 IC, Low plank toe taps IC x20

Sprint to the stairs and bear crawl up the stairs to the top.

Nolan Ryan’s each side x10 IC, Squat pulse x20 IC

Sprint to the other stairs and bear crawl down to the basement.

WWII reach thru’s x20

Wall sit on left leg with 10 IC Moroccan night clubs, same thing on the right leg, then on both legs..

Merkin ladder climb on the wall 5 low, 5 mid way, 5 high, 5 mid, 5 low

Sprint to the stairs, lung walk up top.

Jane Fonda’s x20 IC

Shoulder tap merkins x20 IC

Jolt back to Doty

10 Vipers on the picnic tables and recover recover.

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin:  The Pax talked about Splinter getting a new house and the troubles of satisfying the M when purchasing a home. TV was also talked about. The pax agreed that The Righteous Gemstones is f’ing hilarious.

Return and Rejoice

  • When: 20210223
  • QIC: Goose
  • The PAX: Microwave, Splinter, Pretzel, Space Cowboy, Fanny Pack, Milton, Flo


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Oh the Joy!  After a long and frustrating absence YHC returned to the gloom for a reunion of sorts.  Time to get back at it with an Old School dose of Good Livin’.

Conditions; 45 degrees, cloudy skies, light wind

COP; IW x15 on Q, Big ArmCircles x15 front and back, Thru the Tunnel x 15 IC

Thang:  Form Pax into two columns, battle buddy assignment, mosey to the coupon stash, issue each pair a Mark 1 Mod o Log.  Form it up and Cusak to the field.  Execute 20 shoulder-to-shoulder log press, log toss 200 meters, 20 log shoulder squats, log toss 200 meters, 20 log sit-ups, log toss 200 meters, 15 log get-ups, log toss 200 meters, 20 log low squats, log toss 200 meters, 30 log OVHD flutter kicks IC, log toss 200 meters.  Log Cusak back to coupon stash and stow.  Mosey to the grass.

Mary;  WWI sit-ups, chill cut, leg lifts, chill cut, X over crunch, chill cuts, single leg lifts, chill cut, WWII sit-ups, chill cut.  Mosey to the Flag

COT

BOM

Devo by YHC