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: 

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!

 

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.

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph


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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:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.

Don’t worry about slowing down, we’re just running over here

  • When: 20190722
  • QIC: Floppy
  • The PAX: Pretzel, City Slicker, Milton, High Stick, Grasshopper, Grits (Respect), Bellator (Respect), Osteen, Show Me, Flo, Snap On


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Conditions: High 70, clear, HUMID

Humidity: Satan’s thick fart

Warm-Up: Step out of car

The Thang: Modified Alston loops (big and small)

Moleskin: YHC used to run North Maple on Sunday mornings before Nexton Parkway was fully build. I’ll be darned if people aren’t using that road at 0500 on a Monday. Safety is no accident. It was nice to have a big group for my first time back Qing at Tremor in about 3 months. I don’t remember it being that humid last time. Great job putting in some work men. Bellator for the double down (BEAST).

Quote of the Date: “I’m doing Fartleks.” –Pretzel

Stranger Things

  • When: 20190716
  • QIC: Milton
  • The PAX: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, 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: 76 degrees and 200% humidity

FNGs: None

COP:

Side Straddle Hopper’s: 25 – IC

Jane Fonda’s  – 15 – IC

Terrible Mr. T’s – 15 – IC

The Thang:

Mosey to Goose Hill

Elevens: Squats at the bottom, burpees at the top

Mary:

No time

Numberama: 15

Namerama: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie, Milton

Pledge and COT

Announcements:

July Q sheet is empty

Devo: Be a thermostat not a thermometer. Your attitude and actions have an impact on everyone around you. Make it a positive impact.

Moleskin:   replace with moleskin

A Very Merry Unbirthday

  • When: 20190711
  • QIC: Milton
  • The PAX: Flo, Grasshopper, Space Cowboy, Schrute, Fanny Pack


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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 and humid

FNGs: None

COP:

SSH: 15 – IC

Don Quixote: 10 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Terrible Ts: 10 – IC

The Thang:

Partner up.

Round 1: Partner 1 runs a lap around the small loop. Partner 2 does burpees until he is back. Then partner 2 runs while partner 1 does burpees. Repeat until both have completed 5 laps.

Round 2: Partner 1 runs a lap around the larger loop. Partner 2 does squats until he is back. Then partner 2 runs while partner 1 does squats. Repeat until both have completed 5 laps.

Round 3: Partner 1 runs a lap around the full loop. Partner 2 does LBCs until he is back. Then partner 2 runs while partner 1 does LBCs. Repeat until both have completed 3 laps.

Mary: Ran out of time

Numberama: 6

Namerama: Flo, Grasshopper, Space Cowboy, Schrute, Fanny Pack, Milton

Pledge and COT

Announcements: None

Devo: Proverbs 17:17 – A friend loves at all times, and a brother is born for a time of adversity. It is important to have honest people in your inner circle. We all need someone that will call us out when we are making a mistake.

Moleskin:  Schrute was going home to enjoy a stress free day while the rest of us have to go to work.

Audible to the Beast

  • When: 20190702
  • QIC: Flo
  • The PAX: Stalker (R), Hospice (R), Greenbags, Space Cowboy, Smokey, Fanny Pack, Bee Wax, Cannoli, Schrute, Milton


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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 and humid

FNGs:  None

COP:  SSH, Monkey Humpers, Don Quiote, Imperial Walkers

The Thang:

Due to lightning in the area, the PAX were displaced to one of our favorite places, the Concrete Beast. This inevitably leads to a good time for all…

Mosey up four levels and work our way down the hard way.

Complete 5 Burpees. Bear Crawl down the ramp and Jail Break to the other side

Complete 5 Burpees, 10 Merkins. Reverse Bear Crawl down the ramp and Jail Break to the other side

Complete 5 Burpees, 10 Merkins, 20 American Hammers. Crab Walk down the ramp and Jail Break to the other side

Complete 5 Burpees, 10 Merkins 20 American Hammers, 40 LBCs. Revers Crab Walk down the ramp and Jail Break to the other side.

Complete 5 Burpees, 10 Merkins 20 American Hammers, 40 LBCs, 80 Heal Touches. Reverse Crab Walk down the ramp and Jail Break to the other side.

Complete 5 Burpees, 10 Merkins 20 American Hammers, 40 LBCs, 80 Heal Touches, 80 Calf Raises. Bear Crawl down the ramp and Jail Break to the other side.

Complete 5 Burpees, 10 Merkins 20 American Hammers, 40 LBCs, 80 Heal Touches, 80 Calf Raises, 80 Squats. Bear Crawl down the ramp and Jail Break to the other side.

Balls to the Wall

Mary:  Big Boy Sit-Ups, Pickle Pounders, Jane Fonda, Freddie Mercury

Numberama, Namerama, Announcements, Pledge, COT

Devo:

2 Corinthians 7:2 – “Godly sorrow brings repentance that leads to salvation and leaves no regret, but worldly sorrow brings death.”

Repentance means going the opposite direction. Frequently we find ourselves repeatedly doing things we know we shouldn’t do and things we believe we repented from. Frequently in our emotion after sin we are disgusted with ourselves and believe we repent. However, lasting repentance takes discipline and thought. YHC challenged the PAX to think about where they stumble and what leads up to those situations. What are their surroundings when they fall into sin or what behaviors were the demonstrating just before crossing a line. If we identify these, we can establish behaviors to avoid these triggers in an effort to walk in repentance.

Moleskin: YHC never minds calling an audible and going to the Concrete Beast. It is truly a good time. It was miserably warm and humid in there today. The PAX kept the mumble chatter going, frequently led by our Weasel Shaker, Stalker. Judging by groans and general questioning of the Q’s sanity and/or intentions, PAX favorites seemed to be the 80 Squats and the Balls to the Walls.

Beast Week running of The Cardiac

  • When: 20190628
  • QIC: Sakrete
  • The PAX: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete


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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: High 60’s and HUMID

FNGs: None today

COP:  15 LBAC Forward IC; 15 LBAC Reverse IC; 15 TTT IC; 15 Hillbillies IC.  Explain the running of the cardiac.

The Thang:

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Spooky – 10 Rounds

Robin Wood- 3 rounds

Cold Cut- 9 Rounds

Grits- 11 Rounds

Splinter- 14 rounds

Abacus- 10 Rounds

Woody- 11 Rounds

Streaker- 10 Rounds

Loose Nuts- 8 Rounds

Milton- 12 Rounds

Flo- 11 Rounds

Beewax- 11 Rounds

Olaf- 13 Rounds

Show Me- 14 Rounds

Snooki- 9 Rounds

Clancy- 9 Rounds

Swinger (Ruck)- 7 Rounds

M&M- 9 Rounds

Wreck It Ralph (Ruck)- 7 rounds

Ugga- 12 rounds

Dabo- 12 rounds

Tinder- Not sure but he left with 10 minutes remaining also

Cheetah- 9 rounds with 10 minutes remaining

Black Out- 8 rounds with 10 minutes remaining

Saget- 14 Round with 10 minutes remaining

Mary: Aint nobody got time for no Mary on Cardiac day

Numberama: 26 started.  22 finished.  No they didn’t quit they left and went to the Jones for more badassery

Namerama: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete

Pledge and COT Done son

Announcements: 4th of July convergence 0600 at the ditch.

Devo:

Good Shepherd
“I am the good shepherd; I know my own sheep, and they know me,” (NLT) ( John 10:14 )These words came straight from Jesus’ mouth.  If you ever wonder whether Jesus cares for you or loves you, this is your verse.  He knows you so well, even the cry of your heart.  He is a good shepherd who has sacrificed Himself for you.  If you are wondering where God is in your life or if He cares for you, this is your message.  These are His words speaking directly to you.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=AKTNMnLXVV

Moleskin:   Great to see such high numbers at The Cardiac for Beast Week.  This was an awesome week that brought a bunch of new faces out to AOs they don’t typically visit.  The original Beast Week record is 17.  That is held by 2 folks that are absolute studs.  Ma Bell and Chilly Willy.  This morning our boy Saget did 14 complete rounds before leaving for The Warrior at The Jones 10 minutes early.  I fully believe he would have beat the record.  What an absolute animal.  Great work gentleman!!