Weather : Cold and 38 degrees
numberama: 9
warm up:
Side straddle hops
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.
Warm-up:
Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)
The Thang:
Devo:
Many churches are moving to online because of the virus. Remember, church isn’t a one time a week event, it’s a gathering of believers for worship. However, you do it, just do it.
Also, if everyone in your house is stuck inside, take a chance to spend some time with them. How often do you get to have lunch together? This is your chance to take time and make memories.
Moleskin:
With Covid-19 upon us we did our best with social distancing, no sharing coupons, and not doing partner work. Well those were all of the things YHC planned on doing. If we can’t come up with other workout ideas, then the virus wins. Luckily, it’s St. Patty’s Day and YHC loves a themed weinke. Today was a chance for the Pax to choose their own destiny when hunting down the leprechauns. Sometimes, they’d get away, and other times they’d fight back. A hefty amount of cardio, and how ‘bout them monkey humpers?
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 60’s. Little fog in the air but otherwise clear
FNGs: No apparently they both went to Bedrock this AM
COP: 15 TTT IC (low and slow), 15 hillbilies IC
The Thang:
Split into 2 team of 5 and 1 of 4. Take a left out of parking lot and then continue to take each left around the block. During each loop do 25 burpees, and 50 of the following: SSH, Merkins, Squats as a team. You decide as a team when the exercises are performed.
Repeat until time.
Mary: PAX led WW1 situps by 3.
Numberama: 14
Namerama: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli, Sakrete
Pledge and COT- loud and proud
Announcements: Peytons Wild and Wacky this weekend, P200 in a couple weeks, Easter convergence 4-11 @ Faultline @ 0700 w/ breakfast to follow. Non Easter focused workout at Ditch at 0600.
Devo:
Lord, Lord
“So why do you keep calling me ‘Lord, Lord!’ when you don’t do what I say?” (NLT) ( Luke 6:46 )
Do you ever get a feeling that God is telling you to do something? That is called conviction. Sometimes, we are convicted to do things that are difficult and all we want to do is run away. But when we run away, we compromise with God. We want the benefits of a relationship but when He asks us to obey Him, we are not willing to do the hard work. What area of your life is God convicting you to honor Him with?
Moleskin: This was very similar to what I ran at Bedrock on Tuesday. The loop was smaller so more exercises were done. The team of 4 found a grocery store buggy and utilized it on a few of their runs. They were kind enough to offer it to YHC’s team but we declined. Ain’t nobody got time to be falling out of no buggy. Always fun at the TOTS. Thanks for allowing me to lead.
On a serious note. Cannoli is running for Dorchester County School board. DD2. He is in need of signatures just to get his name on the ballet. Even if you don’t want to vote for him and you live in Dorchester County reach out to him to get your name on his signature list. However, I’m not sure why you wouldn’t want to vote for him. He is a great dude and has the best interest of our youth in mind.
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, TTT, LBAC, Don Quiote, Terrible Ts
The Thang:
Split into five groups of four men and rotate stations.
Station 1: Tire Jumps, LBCs, Decline Merkins
Duck Walk to next station
Station 2: Tire Flips (Two Pax flip the tire down the course and back while the other two PAX hold Al Gore. Flap Jack.
Military Crawl to next station
Station 3: 30 Flutter Kicks, 15 Burpees, 10 Seal Push-Ups
Indian Crawl to next station
Station 4: 30 Squats with the Block, 20 Curls for the Girls, 10 Block Sit-Ups
Station 5: Run until time to switch
Mary: Jane Fonda x 20 IC
Devo: Habbakuk 3:17-19. YHC provided an high level overview and the theme of the book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.
Moleskin: It had been a long time since YHC was at a BC with our good friend Floppy. When his HC’d, it was clear some degree of creativity was in order as Floppy is historically one of our most creative Qs. This is not YHC’s strong suit, but the PAX seemed pleased with the work put in today. The tires of Seismic have been a frequently used tool over the last two weeks and they were instrumental again today. Peg is a beast on tire flips.