Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel


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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: 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.

Fall of Baghdad seismic 4/1

  • When: 20210401
  • QIC: Schrute
  • The PAX: Old Flame, Pretzel, Microwave, Flo, Milton, Fanny Pack, Space Cowboy, Smokey, and YHC


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f3 facebookWeather : warm 60 degrees

Warm Up: brief little baby arm circles and 20; four count side straddle hops

 

the Thang: a 1.2 mile run the long way around the block and back to AO to cinder block pile.

the WOD is The Fall of Baghdad

this is a Go Ruck Tribe challenge for the Month of March. YHC decided to bring it to Seismic for a tryout.

each PAX grabbed a block abs headed to back parking lot to circle up for

34 rounds (represents 34 killed in action during battle)

1 squat to thruster (1st Marine Division participated on combat)

3 Merkins (3rd Infantry Division participated in action)

5 four count Mountain Climbers (represents 5 coalition forces which participated in battle)

exercise was on your own

stopped for time and returned blocks  to end with a 1/2 mile run back to AO

Mary; 34 flutter kicks/10 WWI sit-ups/10 LBCs/4 merkins

 

Pretzel went on a run around AO during BC workout on DL

pledge announcements and COT

numberama 9

Q was very appreciative of PAX participating in workout

dont be a sick

 

Always Forward. Never Backward.

  • When: 20210311
  • QIC: Flo
  • The PAX: Lug Nuts, Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Goose, Schrute, Hospice


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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:  51 degrees

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers

The Thang:

5 – 4 – 3 – 2 – 1

50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits

Rinse and Repeat

Mary:  WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts

Announcements, Pledge, COT

Devo:  Always Forward. Never Backward.  YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.

For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.

For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.

Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.

The Anti-Hero

  • When: 20210309
  • QIC: Flo
  • The PAX: Lug Nuts (FNG), Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Microwave


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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:   37 degrees

FNGs:  Welcome Lug Nuts

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies, Imperial Walkers

The Thang:

20 Pickle Pounders, 20 Tire Jumps, 20 Chest Presses w/block, 20 Tricep Extensions, 20 Pull-ups, Run backwards around the tennis courts. Rinse and repeat until time is called.

Mary:  LBCs and Heel taps

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Samson was a man of great strength whom God used to fight against the enemies of his people. However, Samson was a bit of an anti-hero because he was selfish and had multiple character flaws. Two main ones led to his downfall:  pride and lust.

YHC challenged the PAX to guard their marriages, relationships and hearts from pride and lust as they are snares for all men.

Moleskin: First Q of 2021 for YHC. Running backwards is always a challenge as it works our lower body muscles in a different way. Additionally, YHC hates tire jumps and they are always tough. As Milton reminded me, I only had myself to blame.

Our FNG enjoyed himself and we look forward to having Lug Nuts back in the gloom with us soon.

 

Slow is smooth, smooth is fast.

  • When: 20210305
  • QIC: Schrite
  • The PAX: Space Cowboy, Flo, Placebo, Old Flame, YHC


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f3 facebookWeather : cool 48 degrees, no wind

warm up: waiting for Space Cowboy to show up

 

the Thang: we all left with different paces and mileage goals. Some Cowboy a quick Sigma Drive 5K , Old Flame a long run toward summervile via Nexton Parkway. Placebo for a quick 2 miler. Flo on a 5 mile bridge route. Schrute a 4.31 mile loop through the service road to new Nexton Gas staton and back up Sigma Drive

 

 

COT: placebo and Schrute held a brief coffeeteria outside seating of Starbucks

 

the standard was held

 

train hard don’t be an idiot -Schrute

THUNDERSTRUCK TWICE AT THE TOTS

  • When: 20210204
  • QIC: Sakrete
  • The PAX: Peg(R), Microwave, Grits (R), Space Cowboy, Hospice (R), Milton, Flo


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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: Cold enough for Splinter to not be there and Space Cowboy to have on pants

FNGs: none today

COP:  TTT x 15 IC, LBAC forward and reverse x 15, Overhead clap x 15 IC, Moraccan night club x 15 IC

Thunderstruck plank merkins.  Turn on Thunderstruck by AC/DC.  Hold plank and everytime they say Thunder in the song execute a merkin.  If you break plank take a run to end of parking lot and back.  Back in the fight

The Thang:

Lunge walk to end of parking lot.  5 Burpees OYO.  Mosey to parking lot of senior center.  5 hand release merkins on Q.   Mosey to water fountain near bathrooms.  5 WW1 situps on Q. Mosey to corner of hand ball court.  5 Squats on Q.  Mosey back to the flag.

Increase same rotation but do 6 reps of each exercise.  Once back at flag increase to 7 reps of each.  Once back at flag continue going up on reps but the rotation OYO.  Report back to flag @ 0540.

Mary: Thunderstruck plank merkins AGAIN.

Numberama: 8

Namerama: Peg(R), Microwave, Grits (R), Space Cowboy, Hospice (R), Milton, Flo, Sakrete

Pledge and COT

Devo: YHC dropped some knowledge from my daily devotion.  However, its been so long since this Q I don’t remember what that knowledge was.

Moleskin:   Somehow Peg had never done Thunderstruck Plank merkins.  I made sure he has now.  Microwave and Milton joined the ranks of making it through the entire song without having to take a lap.  If I’m not mistaking Milton made it through both rounds.  It started out cold.  So much so that Space Cowboy wore long pants and a hoodie.  He shed those layers quickly though.

Block Party… sort of

  • When: 20210114
  • QIC: Schrute
  • The PAX: Space Cowboy Splinter Peg Microwave Cannoli Milton Hospice Flo


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Weather : Cold and 38 degrees

numberama: 9

warm up:

Side straddle hops

Through tunnel
Imperial walkers
Don Quixote
Overhead t claps
Little baby arm circles and reverse
Mountain climbers
Bear crawl parking lot lines to end
the Thang:
Jog to block pile
One block with blocks overhead and mosey to corner of Doty park
Max set merkins while two run the block and back
Mosey to corner with block overhead of Doty park
Max set Squats with blocks
Two other run the block and  back
Mosey to corner with block overhead
Max set Damits
Repeat
Max set Repeat forward lunges
And no Mary time expired
note to self the run around the block of Doty Park is a lot farther than thought

Too Many Exercises to Remember

  • When: 20201210
  • QIC: Flo
  • The PAX: Floppy, Peg, Pretzel, Microwave, Space Cowboy, Schrute, Fanny Pack, Milton, Good Times


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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:  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.

It’s Dark Outside!

  • When: 20201112
  • QIC: Schrute
  • The PAX: Space Cowboy, Splinter, Micro, Milton, Flo, Fanny Pack, Good Times, YHC


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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

Headlines: Election Day is Here and Flo Channels His Inner Floppy

  • When: 20201103
  • QIC: Flo
  • The PAX: Pretzel, Peg, Space Cowboy, Fanny Pack, Milton, Smokey, Placebo, Sugar Mountain, Microwave


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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:  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

  • Partner up. One man runs to the end of the field and back while the other does four-count butt-kickers until the two of you come to the cumulative number of 123 (the number of days Kanye West has been running on the Birthday Party ticket)
  • To run the office and make it to Capitol Hill, you have to climb the mountain. Four-count mountain climbers while your partner runs the field. Keep going until the cumulative number of 33 is hit (number of senate seats up for grabs today)

Swing states

  • 20 Block Swings

Head to the picnic area

  • Every politician wants a seat at the table. Twenty squats so low that your butt hits the bench
  • Core values – some core PT to rest the legs consisting of WWII sit-ups, Spider-man, LBCs, and pickle pounders
  • Every politician needs a platform. We’ll jump to ours. Twenty box jumps

Return to the field and our blocks

  • Sometimes you have to cross party lines to get things done. Ice skaters over the block, 4 count
  • Balance the budget – lift one leg off the ground and complete a single-leg squat low enough to touch your block on the ground
  • Donkey kicks x 10
  • Elephant walk (bear crawl forward twenty yards and then backwards twenty yards)

For Kanye

  • Kanye West is on the ballot in 11 states so we do Jingles’ 11 in his honor (Merkins on the block / overhead presses)

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.