Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Avengers Assemble for 14 millions options, but we did this one

  • When: 20200901
  • QIC: Floppy
  • The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo


by Leave a Comment

Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up: 

  • TTT x 13 IC
  • Imperial Walkers x 12 IC
  • Mosey then caterpillar run to the garage

The Thang:

  • In the garage start the bottom level.
  • There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
  • Avenger activities included: 
    • Captain America
      • Native American sit-up x 10 single count
      • American hammer x 10 IC
      • Captain Thor x 10 single count
    • Iron Man
      • Single leg calf raises on the stairs x 20 per leg
      • War Hammer x 10
      • Iron Cross x 12
    • Thor
      • Heels to heaven x 20
      • Sandstorm(breaker) x 60 
      • American Hammer x 20
    • The Hulk
      • Diamond Merkins x 10
      • Wide Arm Merkins x 10
      • Regular Merkins x 20
    • Supporting Characters
      • Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
      • Inch Worm (Ant Man) x 5 parking spaces
      • Duck Walk (Howard the Duck) x 7 parking spaces
    • Black Panther
      • Wall jumps x 25
      • Imperial walkers x 20
      • Peoples chair x 42 seconds
    • Ultimate Spider-Man
      • Peter Parkers x 10 on each side
      • Dragon Walk x 6 parking spaces
      • WindS.H.I.E.L.D. Wipers 
  • Do as many as you can/want to until time
  • Mosey back to the AO stopping along the way for calf raises
  • Back at the AO more heels to heaven for Mary

 

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. 

 

Killer Tunes, Bro

  • When: 20200825
  • QIC: Pretzel
  • The PAX: Borland, Sakrete, Repo, Sugar Mountain, High Stick, Waldo, AC/DC, Peg, Floppy, EZ-In, Splinter, Mayhem, Pretzel


by Leave a Comment

The men of Bedrock were treated on Tuesday to a sampling of the greatest music to grace God’s Earth: MY music. Nine songs of pure glory, each one crafted with care by Masters of Rock. When the speaker crapped out we improvised by playing the tunes through the car stereo. Just like high school, minus the mullet and substituting the sporty little coupe for a Hyundai sedan.

Macklemore was not featured in my playlist due to his being a huge, untalented douche.

Conditions: Cloudy, mid 70s.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a lap around the gravel parking lot.

  • Welcome To The Jungle: Overhead Press
  • Kickstart My Heart: Dammits
  • Machinehead: Monkey Humpers (no block)
  • Hey Man Nice Shot: Curls for the Girls
  • Starseed: Freddie Mercurys (no block)
  • Midlife Crisis: Squats with Blocks
  • She Sells Sanctuary: Merkins (on block or off – PAX choice)
  • Enter Sandman: American Hammers (no block)
  • Sabotage: Lunges with Blocks

Hot and Wet – With a Bunch of Dudes – did I really say that?

  • When: 20200528
  • QIC: Hot Spot
  • The PAX: Middle School, Milton, Peg, Splinter, Floppy, Probie, Peaches, Cannoli, Schrute, Smokey, Inferno, Space Cowboy, Hospice, Goose, Hot Spot


by Leave a Comment

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.

 

Floppy’s weinke….it’s magically delicious

  • When: 20200317
  • QIC: Floppy
  • The PAX: Peg (Respect), Cannoli, Dockers, Splinter, Space Cowboy, Schrute, Fanny Pack, Muscadine, Milton, Smokey, High Stick, Goose (Respect), Hospice (Respect),


by Leave a Comment

Warm-up: 

Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)

 

The Thang:

  • In the garage start the bottom level.
  • There are leprechauns throughout the garage. Chase them all down. You can choose to stop and catch one, but you have to do the first exercise on the back of the paper, OR you can pass it and go find another leprechaun. Each leprechaun has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to a Leprechaun you can do the 2nd exercise and so on.
  • Leprechaun activities included: 
    • Leprechaun 1
      • 25 merkins
      • 10 burpees
      • Take the stairs to the top level
    • Leprechaun 2
      • 20 calf raises on the stairs
      • 30 LBCs single count
      • 25 monkey humpers in cadence
    • Leprechaun 3
      • Bear crawl to the next ramp
      • 15 American Hammer in cadence 
      • 10 flutter kicks in cadence
    • Leprechaun 4
      • Run back down to the last leprechaun
      • 50 Side straddle hops (single count)
      • Run past the next two leprechauns
    • Leprechaun 5
      • Go back down to Short Central (via the ramps) and do 30 toe touches on the sidewalk (single count). You can take the stairs back to any level.
      • 25 squats
      • Broad jump to the next leprechaun
    • Leprechaun 6
      • run back to the first leprechaun using the ramps
      • 15 Carolina dry docks
      • Crab walk the next 2 ramps (run in between)
    • Leprechaun 7
      • 15 mountain climbers (in cadence)
      • 50 overhead claps (single count)
      • Go back 
    • Leprechaun 8
      • Take the stairs on the way down then come back here by coming up the other set of stairs
      • Jail break to the bottom using the ramps
      • Take the stairs to Short Central and do 20 derkins. Take the ramp to any level and continue chasing leprechauns.
  • Collect all leprechauns and hold plank until all are retrieved. 
  • 1 Burpee for each missing paper
  • Mosey back to the AO stopping along the way for squats and calf raises
  • Back at the AO hold plank until the 6 gets in

 

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?

 

We were all tired, but we ran anyway

  • When: 20200311
  • QIC: Floppy
  • The PAX: Picassso, Defib, Grits (Respect), Schute, Stalker (Respect), Flo, Splinter, Space Cowboy, Old Flame (Respect), Al Bundy, Icebox, City Slicker, The Colonel, Borland


by Leave a Comment

Weather: 60 and pollen

Warm-Up: rolling out of bed

The Thang: Pax had the option for the 5-Points, the stadium loop, and any other loop that worked for you.

Moleskin: We were all pretty sleepy when we got out of our cars, but we all have March Madness and wanted the miles.

Keanon Lowe – The March Running of The Hero

  • When: 20200310
  • QIC: Milton
  • The PAX: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 55

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC Forward – 10 – IC

LBAC Backward – 10 IC

T CLap – 10 – IC 

Moroccan Night Club – 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 Keanon Lowe. Keanon is a former college and NFL wide receiver who coaches at Parkrose High School in Oregon. On May 17, 2019, a student brought a gun to school. Keanon disarmed the student and then hugged him. He told him he cared for him, and that he cared for him. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 10

Namerama: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute, Milton

Announcements: Peyton’s Wild and Wacky. P-200.

COT

Devo:  Should compassion and empathy. You don’t always know what people are going through. 

Moleskin: 

Sakrete Qs The Creamer

  • When: 20200223
  • QIC: Sakrete
  • The PAX: Ice Box, Sophia, Hot Tub, Myrtle, Ivories, Borland, Chedda, Spooky, High Stick, DT, Flanders, The Colonel, Grasshopper, City Slicker, Shrute, Pretzel, Floppy, Duchess, Space Cowboy


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Too damn cold

FNGs: None today

COP:  That lands on you

The Thang:

Run, Ruck, Ride or come drink coffee.  There are no rules here.

Mary: I don’t think she was working but I can’t be certain.

Numberama: 20  came and went at some point.

Namerama: See above.  Why do we put this in 3 times?

Pledge and COT 20 men gathered inside Starbucks for some conversation and fellowship

Announcements: We don’t know because we didn’t have a time for them

Devo: Leave that you the professionals

Moleskin:   YHC has been away from Sunday Q’s and workout in general for the last several months on account of my work schedule.  When Floppy issued the February challenge I knew this would be my shot to fill the Q a running AO.  And by Q I mean show up, start talking with Hot Tub and have someone else say “Hey its 5 o’clock I’m going”.  To which I replied “Don’t die you can’t sue anyone”.  That is literally all I did to Q this.  The Creamer basically Q’s it self.

Showgirls for Floppy’s Birthday

  • When: 20200225
  • QIC: Floppy
  • The PAX: Greenbags, Peg (Respsect), Smokey, Milton, Fanny Pack, Flo, High Stick


by Leave a Comment

Weather: Raining and high 50s

FNGs: Too scared

Warm-up:

  • Mosey to some shelter so we don’t melt
  • Random numbers of TTT, Imperial Walkers, and SSH
  • Mosey down the road until there was a big puddle to run through
  • Random numbers of Don Quixote
  • Mosey around the block (AKA the gameboard)

The Thang:

  • Split into two teams and head to the block pile
  • One team get 2 bricks each. The other team get 1 block each.
  • Mosey to the start of the “game board” and drop off coupons
  • A bag of large dice magically appeared! Oh man, each team gets their own pair!
  • Take advantage of the spray painted numbers and lines on the road from the Summerville Christmas Parade
  • Each team rolls their dice and advanced the number of spaces as the number on die. Roll the other die that has various exercises written on it that include:
    • Die 1 – Abs
      • burpees
      • LBCs
      • Peter Parkers
      • Flutter Kicks
      • American Hammer
      • Pax Choice
    • Die 2 – Legs
      • Monkey Humpers
      • Calf Raises
      • Jump Squats
      • Squats
      • Lunges
      • Pax Choice
  • The number of reps was determined by adding the numbers on the space that you landed on and doubling it. For example, if you landed on a space that had 204 written on it then it’s 2+0+4 = 6 then multiply by 2, so 12 reps.
  • When one team reached the end of the street we switched dice to vary the exercises.
  • The first team to make it back to start got to choose whether to take the new brick dice or the block dice. We chose bricks, leaving the blocks for the other team.
    • Repeat using the bricks or blocks for the next round of exercises (they were all arm and upper body exercises)
  • Due to time we made it about half way down the street and had to stow the coupons.
  • Mosey back to the flag
  • With a few minutes left it pays to be a winner with a Floppy Favorite, Showgirls! The winning team held people’s chair while the losers did 39 tricep dips off their legs. Did YHC mention it was his 39th birthday? It is (or was depending on when you’re reading this)

Moleskin:

  • The rain added a layer of suck. YHC being rusty from not Qing in so long added a layer of confusion suck. The competition and unknown variety of exercises added a layer of fun suck. Examples included a set of 32 jump squats followed by 30 monkey humpers followed by 24 jump squats. Oh Lawd! Also, the 18 burpees sucked too. There’s some tweaking to do but overall it’s was a pleasantly sucky experience.

Devo:

No matter your political views, the next 4 years will be interesting, but either way God knows and has a purpose. Trust Him.

The Secret Concert Before the Tour

  • When: 20200213
  • QIC: Floppy
  • The PAX: Flo, Ramen, Bob the Builder (Respect), Smokey, Fanny Pack, Sprinter, Space Cowboy, Muscadine, Microwave


by Leave a Comment

Weather: 70 degree February day with the occasional breeze

FNG: not today

Warm-Up: It’s 5:00, let’s go…started with a jog with various stops for SSH, TTT, baby arm circles, and overhead claps (in front of the window at the Y) that ended at the Concrete Beast.

The Thang: A garage workout in the spirit of the Shocker.

  • Top level: 25 merkins and LBCs
  • Go down a level: 24 Peter Parkers and American Hammers
  • Take stairs to the bottom: 23 Squats and hold plank for 23 seconds
  • Run to the entrance: 22 monkey humpers and pax’ choice of 22 Carolina Dry Docks or 44 Brick Curls
  • Run up to the top and do all exercises again dropping the count by 1 at each level
  • Head back to the AO stopping at various points for Flutter Kicks, Monkey humpers and some calf raises that burned

Mary: Nothing, the 6 walked up right at the time to finish

Devo: YHC was the Summerville Q of the Year in 2017. March 22, 2018 was his last boot camp Q. The creativity juices were gone. They’re finally coming back. It’s ok to not be ok, as long as you don’t stay there.

Moleskin:

As mentioned above, YHC used to Q a good bit, but then went MIA from the boot camp Q sheet for almost two years due to creativity blocks, person goals, and injuries. I decided 2020 is the year to get back at it. The magic date was going to be my birthday on February 25th, but Milton posted late last night he needed a Q. I have a few ideas rolling around in my head for a few weeks. I pulled one out and told him I’d take it. I didn’t tell anyone or post a pre-blast.  As I walked up I heard pax asking who the Q was supposed to be. I ran up, said Floppy has the Q, and off we went. The way I saw it this was the secret concert to get ready for the big tour. It’s reserved for a select few…the tip of the spear. Were there some mistakes in calls? Yep. Did the pax bring the mumble chatter? Yep. Did pax say they hated and enjoyed the workout? Yep. Are the creative juices back? Come out to Seismic on February 25th to find out. Thanks to all of the men that showed up today. If nothing else I’m glad to hear that Bob the Builder still can’t count and still turns around when little baby circles backwards is called.

 

 

Leg Day According To Old Flame

  • When: 20200122
  • QIC: Old Flame
  • The PAX: Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership

Conditions: Cold……

FNGs: No FNGs

Disclaimer: Push yourself, don’t hurt yourself. F3 doesn’t exist on paper so there’s no one to sue if you get hurt. Don’t get hurt!

COP:

Straight to The Thang!

The Thang:

Pax met and left for the parking garage at 0530.

Once there pax placed 30lb dumbbell at ground level by the stairs
40lb sandbag at 2nd floor by the stairs
60lb sandbag at 3rd floor by the stairs
80lb sandbag at 4th level by the stairs

One PAX picked up the 30lb dumbbell and took  the stairs up to the 2nd floor dropped it off there and picked up the 40lb sandbag and so on up the floors, swapping out at each floor. After taking the 80lb sandbag to the top floor, The PAX would turn around back down that flight of steps and do the same thing in reverse until finally getting the 30lb dumbbell to the ground floor.

The remaining pax ran the stairs to top and performed
15 Flutter Kicks IC
10 meekins
5 burpees
Then ran back down
The next man up started carry the wieghts.

PAX held plank until 6 was in, then rinse and repeat until each pax got a turn with the coupons

(6 rounds total)

Pax ran back to AO.

Mary: 

X-Ray and Space Cowboy squeezed in some LBCs waiting for the rest of us to get back to the flag.

Numberama: 6

Namerama:Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)

Pledge: ✅ 🇺🇸

Announcements:

Anniversary party 1/25/2020 at the Ponds. HC on the Facebook page.

Volunteer for the P200 if you can!  It’s our regions top fund raiser.

Prayers and BOM : 

For all the unspokens 🙏

Devo:

Moleskin:

AAR From Defib: This was Awesome! The excitement started a bit before start time because Old Flame pulled a Superman and raced to get across the train tracks before a train came by! (Don’t do that at home kids) Floppy and I both doubled down after enjoying the Richter at tremor. I’m not a runner, but it’s nice to pretend to be one. So before the BC I got to do the 1 mile warm up, 2 miles for time and another mile for just because 😂. The first mile of the 2 miles for time was strong. The second mile was slower, I felt tired, so I set a goal at that point to keep good posture and don’t walk. I made it 😄 The hamstrings were really tight after all that so I kept stretching and moving until we started Faultline. I wasn’t excited about running to the garage…. but I was excited about sandbags! It was kind of Old Flame to indulge my affinity for sandbags, though stairs with sandbags kind of suck and I’m afraid of falling over on my face with a weight behind my head 😂. It was a great workout. Old Flame got the idea for the workout after he did this workout with another fire company. The run back to the flag wasn’t super fun, the calves were twingy and tight. But I just focused on posture and cadence and did plenary fine without any cramping. The watch said that I got in 7.5 miles and 36 flights of stairs at the end of the morning workouts. At the end of it all I was tired, but not too tired. I was ready for a break though 😂  I don’t run, I do ruck, and I thoroughly enjoy BCs. So just by staying active with the F3 I can just go out and get 7.5 miles and feel no worse for wear. I definitely don’t recommend it, but I do hope that everyone keeps posting and keeps getting better; push yourself but don’t hurt yourself. Move your bodies, hang out with your F3 brothers in the gloom and even complain about the exercises! City Slicker asked why I was smiling when it was so cold before tremor started. I was smiling because I was just happy to be out in the gloom with these great guys. The running sucked 😂 but the company was great. And I got to pick up sandbags 🤘🤙 – Defib