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: 43 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers
The Thang:
Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…
Usain Bolt to close us out.
Mary: Dying Cockroach, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.
Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.
Weather: 74 degrees and damp
The lights were out at the AO which made
for a very interesting post, which no one really wants to look at Schrute that early in the AM anyway.
Warm Up: 20 count in cadence side straddle hop, don Quixote, through the tunnel, little baby arm circles forward and back, 10 mountain climbers
The Thang:
water challenge taken from Force Blue veterans organization who challenged members to attempt place the body under stress and focus on being calm under stress.
Sooo we did 4 rounds with a sip of water held as long as possible for 10 burpees and a 200 meter run, 4 times. Spit out water when necessary and take another sip.
Move to blocks and do two rounds of side twist abs side lunges one round no block and the second round with block.
20 curls die girls and tricep extensions each
move to the picnic tables for decline merkins and 1000 step ups for 8 of us to split up.
this is for another special forces vet whose family put out a challenge to complete a workout of 1,000 step ups
go back to blocks and 20 merkins on Q
stow blocks
mosey long way around tennis courts to AO
PAX choice form Mary 4 rounds of suck
COT: ruck for hunger 11/21 5K drum stick and Coco cup 11/27 and 12/19 respectively
powerful prayer by Space Cowboy
and devo “slow is smooth, smooth is fast” stay calm during times of stress abs steady. lean on others
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 39 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Imperial Walkers, Monkey Humpers, Terrible Ts
The Thang:
Today is election day, so YHC came prepared with puns and exercises for the PAX.
Pick and running mate and run for office
Swing states
Head to the picnic area
Return to the field and our blocks
For Kanye
Mary: WWI Sit-ups, American Hammers, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: From Ephesians 2:11-14 – In all of the nastiness, polarization, and division we will likely witness today, recognize that in Christ he has made us one. Through his death and breaks down the walls that divide us and make us one in Him.
Moleskin: YHC remembers fondly an election-themed workout that Floppy did four years ago. Today’s was not as good as that, but it was still fun and got a few laughs and comments from the PAX. Credit to my M for helping me with my weinke last night as today’s workout was developed. Scary moment today when Milton heard his calf muscle pop. Check in on him if you get a chance and make sure he’s ok. Finally, Space Cowboy headed out early to do his civic duty and vote. He and Pretzel also win the day for wearing shorts and t-shirs… Pretzel had the cut-off t-shirt. They are real men.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 73 degrees
FNGs: None
COP:
SSH, TTT, Imperial Walkers, Hillbillies, Terrible Ts, Burpees
The Thang:
Mosey to Huger Park with three stops along the way:
– Stop 1: 5 Burpees, 10 WWII Sit-Ups
– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders
– Stop 3: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats
At Huger Park, repeat the exercises from the last stop an dadd 25 LBCs to the end.
The PAX split into two squads and rotated between core exercises and pull-ups (Three rounds: 15, 10, 5 while PAX did core exercise until the other group returned)
Close out our time at the park with 10 Burpees
Mosey back to the AO with two stops along the way due to time contraints:
– Stop 1: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats
– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders
Goose Step 30 yards then jail break sprint back to the AO.
Mary: WWI Sit-Ups, Flutter Kicks, High Plank w/a few Merkins for good measure
Numberama, Namerama, Announcements, Pledge, COT
Devo: Referencing the resurrection of Lazarus from the dead, YHC shared with the PAX that we are all entombed in our sin and shame. Jesus calls us forward into the light. We can’t save ourselves, it is only by His power and His grace. Let’s not stay in our sinful shape, humbly allow Him to rescue us.
Moleskin: The path to Huger Park and back is a memorable one for YHC. I took a group of PAX on that path on my first Q a little over four years ago. After a long layoff, this seemed like a good route on which to lead the PAX today. The PAX worked hard, college football mumble chatter was present, and everyone left better for being out this morning. Thanks for the opportunity to lead!
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