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Damn Right We Got Your Six!!!

  • When: 20180115
  • QIC: Jingles, Co-Q: Cold Cut
  • The PAX: Major Dad, Android, Hospice, 50-50, Johnny 5, Borland, Reynolds, The Colonel, Hot Spot, Adjustment, Sprinkles, Too Much, Where Ya At, Freeloader, Sophia, Grits, Suds, Minivan, Caterpillar, M&M, Repo, Cliff Hanger, What!?!, Peg; Pretzel, Pyle, Speedo, Snowden, Prius, Sakrete, Chum, Hot Tub, Cannoli, Muscadine, FNA, High Stick, Redo, Cheetah, Cheech, Woody, Stick Em, Probie, Flo, Matlock, Floppy, Hashtag, Bellator, City Slicker, Tinker, Stalker, Peaches, Show Me, Head Gear, Sparky, Goose, Defib, Greenbags, Myrtle, Cousin, PTI, Ma Bell, Wambach, Rabbit Ears, Sugar Mountain, AC/DC, Stringbean, Bob the Builder


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The mission of today’s BC was to show Picasso the huge amount of support he has as he moves along in his recovery.  The man has more than a few brothers looking out for him.

Disclaimer for this back blast:  I apologize in advance if every exercise listed here was not exact.  There were a lot of moving parts that day.  I tried to make sure that all PAX were listed but if I left anyone out I’m sorry.

Conditions: 25 degrees;

FNGs: None

We balled up and prayed both before and after today’s BC

COP:

(Jingles) SSH x 20 IC

(Cold Cut) Squats x 20 on Q

(J) High Knees x 20 IC

(CC) Mountain Climbers x20

(J) Flutter Kicks x 50 IC

(CC) Burpees x 10 IC

The Thang:

PAX counted off and we had 69 men.  PAX then counted off by ones and two and split into two groups.  One with Jingles as Q and one with Cold Cut as Q.

Jingles group:

PAX grab one block each

11s Big boy SUs and burpees

11s Iron Cross and Merkins

Block 11s

Cold Cuts group:

BACON (had to modify Picasso’s normal bacon due to not enough blocks for 69 men)

B- Burpees x 5

A- American Hammers x10

C- Crunches 4ct x 15

O- Overhead Claps 4 ct x 20

N- Nolan Ryans 4ct x 25 right side

Flip the bacon by doing the Nolan Ryans on the left side and then working back down through the exercises

PAX ran to rock pile at the bottom of construction road and grab 2 rocks each.

Curls for the Gurls x 10 then switch rocks to opposite hands and do 10 more

Overhead claps with rocks x 10 then switch rocks to opposite hands and do 10 more

PAX ran up the hill to gate and planked until 6 was in.  Cold Cut gave instructions that we will run to Picasso’s house in silence.

All PAX took a knee in front of Picasso’s house and channeled positive energy into his home, toward, him, and toward his family.

Run back to flag in silence.

 

Mary: (not sure if these are correct, but here’s a guess)

(Jingles) American Hammer (4ct.) x20  IC

(J) Boat/ Canoe

(Cold Cut) WWI SUs x 20

(J) Flutter kicks (4 ct,) x50  IC

(CC) WWI SUs x20

Numberama: 69

Name-arama

Pledge and COT

Announcements: Cold Cut provided a brief update on Picasso and his condition.  Stick’em added additional details.

Prayer

Devo: Too Much led a very solid devo that I will not butcher here by trying to write what he said.  The main message I recall is that our God is a God that is willing to fight for us and sometimes we just need to let it happen.

Moleskin: T Claps to all of the men for this tremendous show of support for a brother in need.  T Claps to Jingles who chose to lead this workout despite getting over being ill and ending up dry heaving in the middle of the COP by the end of the BC. F3 is definitely more than just a workout and today was living proof of that.  F3 means a lot to YHC and it definitely means a lot to our brother Picasso.  But what the show of support today demonstrated is that Picasso means a lot to F3.  T-Claps to Woody for building a nice fire that both warmed our bodies but also gave the men a place to gather, share stories, and support each other through this tough time, providing warmth to our hearts as well.  When any of the PAX fall behind, F3 Summerville has their six, and we take great pride in the fact that we leave no man behind.  Each of us has a story of our own when we struggled, fell back, or stopped to Merlot (just like FNA did today, T-Claps for that) and another brother came right by our side to help us out.  That is the true spirit of F3 and why it is so important to so many of us.  Thank you men for who you are and what you do every day out there in the gloom as well as what you do for each other in the light of day.  Continued prayers for Picasso in his recovery and for his family as they walk beside him.

The freezing point of human urine? Well, that depends

  • When: 20180103
  • QIC: Pretzel
  • The PAX: High Stick, Floppy, Pretzel, FNA, Cheetah, KY, City Slicker, Flo


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(Author’s Note: For more information on the freezing point of human urine, scroll to the bottom of this backblast)

 

The Shocker: A monthly matchup of you vs. the Concrete Beast. The Beast never changes. The question is, do you? One thing that definitely changed for the first Shocker of 2018 was the weather. Snowpocalypse was just hours from beginning, but the temperatures were already spring-loaded for maximum suck. It was so cold that human urine could freeze in just 45 minutes. Or so we hear. We can neither confirm nor deny these reports.

Conditions: 25 degrees. Cold. Clear skies. Urine also clear, though tinged slightly yellow.

The Thang: Circuits up and down the garage, and out Short Central Ave., cut over to Central, and back to the garage. Starting with 25 merkins and 25 LBCs, and decreasing by one each at three different stops per circuit. Once you get to 1 and 1, start heading back up. Rough estimate of .3 miles or so running/stairs per circuit. Ruckers follow same pattern, but begin with 15 merkins/squats. It’s a brutal 45 minutes with or without a ruck.

Results (R=Rucker):

High Stick 6.1 circuits (327 merkins/LBCs)

Floppy 7 (339)

Pretzel 9 (415)

FNA 4 (289)

Cheetah 7.2 (352)

KY 6 R (185 merkins/squats)

City Slicker 6 R (185)

Flo 8.2 (390)

 

Wait – you really did that shit? You sick little…. Well, here’s what you came for. You can find any damn thing on the ol’ Google machine. Also, rancid urine? WTF!?:

Now, let us assume that the person is normal and drinks good amount of water, so the freezing point will be around -5 degree centigrade.

The Dec. 10 Creamer: Would you believe there was running and rucking?

  • When: 20171210
  • QIC: Pretzel
  • The PAX: Defib, Repo, City Slicker, Borland, FNA, Goose, Show Me, Pretzel


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Somewhat low #s due to a lot of regulars resting their wheels after the Kiawah marathon. Some ran (City Slicker, Borland, Show Me, Pretzel), some rucked (Defib, Repo, FNA, Goose). You know, Creamer stuff. Great to have Creamer first-timers FNA and Goose with us for coffee and fellowship.

Conditions: 30ish.

Shenanigans

  • When: 20171205
  • QIC: Goose
  • The PAX: Fanny Pack, Belding, Pretzel, High Times, Schrute, Al Bundy, Milton, Old Flame, Shortcake, Flo, Hospice, Probie, Cannoli, FNA, Recount


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Sixteen faithful posted for cool wet opportunity to get better, stronger, and faster.  You can do anything for 45 minutes.  Maybe.

Conditions: 45 and misty

COP: SSH x 15 IC, IW x 15 IC, Monkey Humper x 15 IC, Big Arm Circles

Thang:   (1) Buddy-up and mosey to the cage.  PAX issued one block each.  Three rounds of:

10 pull-ups, 10 diamond merkins, 10 merkins, 10 wide merkins, 10 chin-ups, 20 squats with the block, 20 block press

(2) Cusak the block around the AO, pause for 10 blockies, cusak some more, pause for six inches x 10 with feet in the blocks.  cusak back to cage

Mary:  She got hers. WWI x25, chill cut, WWII x25, chill cut, Indian sit-ups x 25, chill cut, 25 flutter kicks chill cut

COT

BOM

Pledge

DEVO by YHC

 

 

LOGS

  • When: 20171026
  • QIC: Goose
  • The PAX: FNA, Milton, Cannoli, Flo, Floppy


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1/2 Dozen FOO FIGHTERS took the DRP on a cool Fall morning.  The numbers were not so good, but the effort by the PAX was Muy Bueno.

COP: 20 SSH IC, 20 Don Q’s IC, 10 Burpees, 20 Monkey Humpers IC

Thang:  Battle Buddy assignment, Log 11’s – Get-ups by Sit-ups, Log 11’s – Squats by Pull-upsFlutter

Mary: Chill cuts, 6 inches, Freddie Mercury

COT

BOM

Devo by Goose

Moleskin:  For the aspiring Q, log 11s is a varsity play.  YHC and FLO were the only PAX that completed the BC without augment.  FNA Merloted (again).  Cannoli hates me.

2-3 Points of Light

  • When: 20171109
  • QIC: Pretzel
  • The PAX: Stalker, KY, Capt. Sparkles, Milton, YellaWood, Cannoli, HO-Spice, Probie, FNA, Fanny Pack, 50/50, Pretzel


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YHC beta-tested a points system beatdown at Seismic on Nov. 9. While the workout itself was solid, the points system needs tweaking. Back to the Q Cave for more fiddling with beakers, test tubes and other Q science stuff. Until then, the recap:

Conditions: Low 50s, clear.

The Thang

SSH x2 IC

Mtn Climber x 20 IC

TTT x 10 IC

Imp Walker x 10 IC

LBACs x 10 IC

Partner up, choosing someone of similar size and speed. To the cage for one block per man, then to station 1 (see image). With your partner, execute the exercises listed at each station and run to the next station. Once you complete a circuit and return to station 1, you have earned one point as a team. Rinse and repeat until the whistle blows. Stow blocks and return to the flag for 20 burpees, minus the number of points your duo accumulated. Here’s where the tweaking needs to take place: the circuit was too long for teams to accumulate more than three points. Need a shorter circuit to allow for more separation and more points accumulation.

Mary: 100s.

Count-a-rama / Name-a-rama / Pledge / Announcements / COT / BOM

The Same but Different

  • When: 20171102
  • QIC: Flo
  • The PAX: Old Flame, FNA, Goose, Fanny Pack, Hospice, Adjustment, Milton, Freeloader, 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.

YHC did an escalator workout the week prior at The Jones. So this BC was the same, but different in that it was longer and we didn’t have time to go back down.

Conditions:  64 degrees

FNGs: None

COP:  SSH x 20 IC, LBAC x 10 IC (forward and backwards), TTT x 15 IC, Imperial Walkers x 15 IC

The Thang:

Head to the wall

  • Half the PAX does BTW wall the other half knock out 10 Pull-Ups
  • Flapjack and repeat

Escalator around .50 mile block around the AO with bricks. All exercises performed with bricks.

  • 5 Burpees, run to the next stop
  • 5 Burpees/20 WWI Sit-ups, run to the next stop
  • 5 Burpees/20 WWI Sit-ups/30 Prisoner Squats, run to the next stop
  • 5 Burpees/20 WWI Sit-ups/30 Prisoner Squats /40 American Hammers, run to the next stop
  • 5 Burpees/20 WWI Sit-ups/30 Prisoner Squats /40 American Hammers (Two-count) / 50 Hammer Curls, run to the next stop
  • 5 Burpees/20 WWI Sit-ups/30 Prisoner Squats /40 American Hammers (Two-count) / 50 Hammer Curls / 60 Jump Squats

No time to go down the escalator so we’ll pretend like we too the escalator up from the subway to street level.

Mary:  X’s and O’s, Captain Thor x 5, Pickle Pounders x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo: Proverbs 27:17 – “Iron sharpens iron, and one man sharpens another.” F3 provides us with an opportunity for accountability not just on a physical level, but also on deeper levels. YHC encouraged the PAX to share their struggles with other men so we can allow ourselves to be sharpened, and to sharpen those around us. When we put ourselves out there, we allow other men to sharpen us, and we have the opportunity to sharpen others.

Moleskin: The PAX were pretty quiet this fine morning. Probie did point out that the 45 minutes went by really fast. Indeed it did. By the time it was over, we were sufficiently smoked.

October’s Running of the Hero: The Tad and Sophie

  • When: 20171019
  • QIC: Flo
  • The PAX: Pretzel, Harbaugh, The Samoan, Milton, Green Bags, Old Flame, FNA


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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: 58 degrees

FNGs: None

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 honored Tad and Sophie.

https://www.pri.org/stories/2017-08-25/hero-sheepdogs-protect-flock-20-days-canadian-wildfire

Tad and Sophie are Maremma sheepdogs who stayed behind to protect their flock of sheep when their owners had to evacuate their land due to this summer’s wild fires. Their story reminds us that we have the responsibility of protecting our family and community, being men who can be leaned on and depended upon even in times of danger.

The Hero Workout:

– 20 Tire Jumps

– 20 Overhead Presses

– 20 Block Swings

– 1/4 Mile Run

– 5 Pull-Ups

Results:

– Milton:  5

– Green Bags: 5.3

– Flo: 5.3

– Old Flame: 6

– Pretzel: 5

– The Samoan: 3

– Harbaugh: 3

– FNA: 2 (with a break to answer nature’s call)

 

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Shared the story of Tad and Sophie and our role as the guardians of our own flocks.

Moleskin:  To the best of my knowledge, this is the first time an animal has been honored at the Hero, but it seemed to work today and Tad and Sophie have some inspiration to offer in the area of dedication duty. We welcomed an FNG, The Samoan this morning in addition to testing ourselves against the Hero. Oh, and once again, Old Flame defeated the Hero. He crushes it….every time.

 

Musical Chairs

  • When: 20171012
  • QIC: Floppy
  • The PAX: Peg, Hollywood, Matlock, Muscadine, Pretzel, Too Much, Renior, Flo, High Times, Probie, FNA, Fanny Pack, Floppy


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Conditions: A sweetly humid October morning in the low 70s.

Warm-Up:

  • TTT x 10 IC
  • Don Quixote x 10 IC
  • Imperial Walker x 10 IC
  • Mosey around the tennis courts and end at the cage

The Thang:

  • Grab a block (and some men were assigned an extra block or bricks) and mosey to the flag
  • Hold plan while the Q sets ups
  • A route was set up at the Armory made of cones and a sheet of paper with an exercise.
  • We played musical chairs. The men had to run around the cones until the music stopped. The last person without a cone was out and went to the land of exercises. The remaining men did 30 seconds of SSHs. Then continue running around the cones. When the music stopped the last person without a cone joined the land of exercises. The general theme continued with the men playing musical chairs doing running, SSHs, bear crawls, merkins, running with a block, burpees.
  • The land of exercises was built after each round based on the paper that was removed from the circle. These exercises included air jumps, hammer curls, american hammer, curls for the girls, lateral air raises with bricks, monkey humpers, seal jacks, and 6 other exercises that YHC doesn’t remember because they were chosen randomly.
  • Stow blocks
  • Stop at bars for 5 pull ups
  • Head to the the fence for some reverse Usain Bolt suicides (5 rounds)
  • Mosey to the side walk then bear crawl to the shovel flag

Mary:

  • Tempo flutter kicks x 20 IC

Devo:

Find some time (10-20 min) to intently spend time alone. Either spend that time with the Lord, and if that’s not your cup of team just spend time with your own thoughts. We intently find time to get in the gloom, so intently find time for a greater purpose.

Moleskin:

You know it’s going to be good when the Q calls out one exercise during the warm up and proceeds with another exercise. It’s good for the mumble chatter. This was a boot camp version of a weinke YHC used at a running AO. There were some things I’d do differently next time, but it was a decent baseline…I think. The pax definitely got in some running and once we started there wasn’t a lot of down time. The pax did a great job of interpreting ridiculous instructions early on.

 

Quote of the Day:  I’m not even going to put it in words. You know what was said on the run when we ran through the smell.

Run, Hide, Fight

  • When: 20171010
  • QIC: Stalker
  • The PAX: Flo, Old Flame (respect), Belding, Fanny Pack, Chowda, Al Bundy, BTB (respect), Monoir, Freeloader, High Times, FNA, Green Bags, Probie


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Intro:  Green Bags described the morning BC perfectly – “Back to basics.” Nothing fancy or complicated, just hard work that was focused on the upper body, the core, and the legs. 14 men showed-up in the gloom and humidity to be better than they were at 0459.

Disclaimer:  Given

Warmup: TTT, Hillbillies, Squats (low and slow), Hit Its

Thang: 11’s with blocks. At the sidewalk, 10 derkins, then overhead lunge walk to other side of AO, then 1 block situp. Repeat 9:2, 8:3, 7:4, 6:5, 5:6, 4:7, 3:8, 2:9, 1:10.

Stow blocks and grab 2 bricks. With bricks and in rapid succession, dying cockroach x10, LBAC x10, brick punches x20, curls x20. Repeat. Dying cockroach x20, LBAC x20, brick punches x40, curls x40.

Stow bricks.

Mary:  Right side LBC (left ankle on right knee, right elbow to left knee) x15, Left side LBC x15, side plank pulses x15 (both sides), heels to Heaven x15, reverse LBC x15

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Devo: It’s an unfortunate reality that the phrase “Run, Hide, Fight” has entered our daily lexicon, and is even being taught to our kids in school. In a mass shooter situation, run if you can, hide if you can’t, and FIGHT if you must!

“You are my hiding place; You will protect me from trouble and surround me with songs of deliverance.” Psalm 32:7