weather: very cool, 60 degrees
warm up: stretching and conversation.
the Thang: a new route was thrown out to the Pax taking the long way of Hickory to Western Carolina and back down 1st street and around main to AO. It was a 4.8 mile run with many places to shorten the miles
shour out to the PAX for openness to follow along the route
Pledge
COT: Prayers for all PAX attending AOs and those fart sacking
prayer: very inspiring words from Space Cowboy to start off the week
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:
Conditions: Muggy like Thano’s armpit
FNG: 1, welcome Baby Fat
Warm-up:
The Thang:
Devo:
Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there.
Moleskin:
With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat.
Conditions: 70 degrees and humid
Count: 12 Pax
The Thang:
Warm at COP – 20 SSH IC, 10 Burpees on Q
String of Pearls:
.2 mile run and Pearl 1 – 10 squats on q, 10 merkins on q, 10 LBC on q, 20 Flutter Kicks IC, 10 Lunges each leg on Q
Rinse and repeat – 4 x total
.2 mile run and Pearl 2 – 10 Monkey Humpers IC – courtesy of Pretzel, 10 Diamond Merkins courtesy of Flo, 10 American Hammer IC courtesy of Fanny Pack, 100’s courtesy of Muscadine, 10 Jane Fonda IC courtesy of Milton
Rinse and repeat – 3 total
Return to COP
COT: Count, Namorama, Pledge of Allegiance, Announcements, BOM, Rock ceremony: Middle School presented to Space Cowboy
Devo: Hot Spot
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: 76 and humid
Count 16 pax (8 Respect members)
The Thang: String of Pearls beginning at COP
10 SSH IC
10 Squats on Q
5 Burpees IC
10 Merkins on Q
10 LBC on Q
Run to 4th and Palmetto – rinse and repeat pearl
Run to 3rd and Walnut – rinse and repeat
Run to 1st North and Bryan – rinse and repeat pearl
Run to Luke and Hickory – rinse and repeat pearl
Run to Luke and Pine – rinse and repeat pearl
Run to Central and 1st North – rinse and repeat pearl
Run to Central and 3rd North – rinse and repeat pearl
Run to 4th and Laurel – rinse and repeat pearl
Run to 4th and Palmetto – rinse and repeat pearl
Run home to COT
Totals: 10 .2 mile segment runs = 2 miles; 10 pearls for a total of 100 ea SSH, squats, merkins, and lbcs, and 50 burpees.
COT: Count off, namorama, announcements and pray requests, Pledge of Allegiance, and BOM
Devo: Hot Spot – Galations: Written Law (Commandments) vs. Living in the Holy Spirit (fruits of the spirit)
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 70 degrees – humid
FNGs: none
COP: 20 SSH IC, 20 IW IC, 10 TTT IC
The Thang:
Split into 2 groups
Indian run around AO x4
25 oyo Ww1 sit-ups at one corner
25 oyo Pushups at other corner
50 squats on Q
Jailbreak to horseshoe pits
20 dips on Q
Mosey to flag
Mary: 60 alt speed Flutter kicks IC, 20 Dollys on Q, 20 Burt Reynolds IC, 10 burpees oyo
Numberama: 16
Namerama: Goose, hospice, jingles, smoky, Freeloader, splinter, microwave, space cowboy, milton, Flo, fannypack, schrute, threes company, matlock, middle school, probie,
Pledge and COT
Announcements: none
Devo: none
Moleskin:
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 56 degrees
FNGs: John Brock Haffner (Stroke)
COP: none
The Thang:
45 mins of the standard
Mary: none
Numberama: 21
Namerama: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG – Stroke
Pledge and COT
Announcements: none
Devo: nothing specific
Moleskin: Running 5 miles after 4 days of F3 hurts
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 62 degrees
FNGs: None
The Thang: We ran at Nexton. This is quazi-town where Hospice aspires to be mayor.
Moleskin: Olaf decided throw a little shade towards Team MasterLoad earlier this week, despite the fact that our teams are not currently facing off against one another in March Madness. While Team MasterLoad was well represented at this morning’s Creamer gaining 26.75 points, Team Olaf was nowhere to be found. In other news, Floppy will be holding a press conference today to discuss the possibility of cancelling F3 Summerville March Madness or proceeding forward with holding the event without fans. Stay tuned…
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.
Fitness. Fellowship. Faith.