Mild
high 50s
warm up getting ready for run and a 12 mile ruck
Placebo stepped up and Qed the Creamer while Schrute was out of town for a mini Spring Break trip.
The tribe Rucked a 12 miler and there were runners through the streets of Nexton
The standard was held
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.
39 degrees and cold, no wind
warm up was waiting for 5:00am
the thang
4 mile bridge run by Good Times and Schrute with a 3 mile peal off from Muscadine to join Cannoli and Hospice for a return ruck back to AO. Good Times Schrute Muscadine and Cannoli completed a WOD at AO with COT and fellowship.
a twist on traditional Creamer activities.
make it a great weekend!
Weather : Cold and 38 degrees
numberama: 9
warm up:
Side straddle hops
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:
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
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.
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 mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74 and humid
FNGs: None
COP:
SSH – 50 – IC
TTT – 10 – IC
Imperial Walkers – 10 -IC
Don Quixote -10 – IC
The Thang:
Burpees – 10 -IC. Run a lap around the outside of the AO. Rinse and Repeat.
Mary:
Jane Fonda – 10 -OQ
WWI Sit-Ups – 20 – OQ
Numberama: 12
Namerama: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags, Milton
Pledge and COT
Announcements: Cannoli’s Birthday fundraiser, Repo’s birthday fundraiser. Check Facebook for details on both.
Devo: Jeremiah 29:11 – “For I know the plans I have for you”, declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future”.
Moleskin: replace with moleskin
Conditions: 80 degrees and mild
Count: 16 Pax
The Thang:
Warm up at COP: 20 SSH IC
Big loop around tennis courts and horseshoe pits endexing at storage area.
All pax retrieve a cmu and muster at picnic area.
Prefontaine: similar to Usain Bolt but with a longer run – .26 mile loop.
2 man teams – run the loop while remaining pax perform selected exercises – 1 upper body , 1 lower body, and 1 ab routine
1st team – Space Cowboy and Splinter: merkins on Q, block squats on Q, flutter kicks IC
2nd team – Pretzel and Old Flame: block curls on Q, lunges on Q, Hello Dolly IC
3rd team – Milton, Peg, Smokey: block tricep extensions on Q, toe taps IC, Wheezy Jefferson on Q
4th team -Grits and Middle School: derkins on Q, Bulgarian split squats on Q, lbcs on Q
5th team: Microwave and Hot Spot: blockees IC, squat pulses on Q, Freddie Mercury IC
6th team: Stalker and Hospice: block overhead press ear to ear IC, gorilla squats on Q, American Hammer IC
Team 1 completed 3 loop runs, Teams 2-6 completed 2 loop runs.
Return cmus to storage, remusted, and group run a final loop of course and return to COP.
COT: count, namorama, announcements, Pledge of Allegiance, BOM.
Devo: Hot Spot – Being inundated – and how to release to GOD.
Conditions: 75 degrees – 100% humidity
Count: 15 Pax
The Thang:
Warm up at C.O.P. – 15 Don Quixote IC, 10 B.A.C. forward IC, 10 B.A.C. rearward IC, 10burpees on Q
Mosy to storage and each pax issued a CMU
Mosy to Faultline area for 5-4-3-2-1-Go
50 lbc
40 leg reps – 20 block squats/20 block calf raises
30 SSH IC
20 merkins
10 block curls
Fun run around outer two tennis courts – return to base
Rinse and repeat – AMRAP until time expires, return CMU and jail break to C.O.P.
C.O.P. – count off, namorama, Pledge of Allegiance, B.O.M.
Devotion: Hot Spot – John 15:13 – Greater love has no one than this: to lay down one’s life for one’s friends.
Moleskin: – Welcome back Inferno to the gloom – great push today brother! Middle School continues to get after it – good to see you back brother – still waiting on the mouth of the south to get cranking again! Please keep Defib in your prayers – he stated he is separated now and it is going to be a struggle.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 49 degrees
FNGs: none
COP: 20 ssh IC, 20 ttt IC
The Thang:
Mosey to garage
Run ramp to top
25 merkins
Run stairs to bottom
25 merkins
Repeat as many times as possible in 15 mins
Mosey back to flag
Mary: Flutter Kicks IC, Dolly OC, Burt Reynolds IC, American Hammer IC, 10 Train Burpees OYO, Iron Crosses OQ, Dying Cockroach IC, Peter Parker IC, WWI situps IC, LBCs IC
Numberama: 22
Namerama: Goose, Milton, Three’s company, Microwave, Smoky, Caterpiller, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles
Pledge and COT
Announcements: none
Devo: John 3:30 – He shall become greater and I shall become less. There’s a brand from Hawaii I love HE>i. It stands for He is greater than I. While confusing to look at initially, it’s a great way to remember to put the Lord first and make Him of utmost importance rather than selfishly placing myself first.
Moleskin: PSA, practice safe weapons handling discipline. Always treat a weapon as if it’s loaded, never muzzle flash or point as someone you don’t intend to shoot, practice good trigger discipline, and only place your finger on the trigger when ready to shoot. Familiarize yourself with weapons under safe conditions.
Fitness. Fellowship. Faith.