Mild
high 50s
warm up getting ready for run and a 12 mile ruck
Placebo stepped up and Qed the Creamer while Schrute was out of town for a mini Spring Break trip.
The tribe Rucked a 12 miler and there were runners through the streets of Nexton
The standard was held
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.
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 weather: Cold and breezy 29 degrees
the warm up: waiting for 5am start
the thang: all seven PAX had different goals. Three Rucked 5 miles over the bridge. Two ran the bridge 4 mile run. One ran intervals 5 K on Sigma. The other had his own goals (steady pace)
COT: late rerun back to the AO left the good conversation and fellowship during the 5 mile ruck . No coffeteria as it was pretty cold to sit outside today.
the standard was held
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 77 and humid
FNGs: None
COP:
SSH: 1 – 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 David Dorn. David was a retired police captain fatally shot during looting in St. Louis. He was killed while responding to an alarm at a pawnshop. He gave his life trying to help others when he had no obligation to do so.
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, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits, Milton
Announcements: Repo’s fundraiser birthday run. 8/29 – Info posted to the Facebook page.
COT
Devo:
Moleskin:
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.
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: 49 degrees
FNGs: none
COP: 20 ssh IC, 20 ttt IC
The Thang:
Mosey to garage
Run ramp to top
25 merkins
Run stairs to bottom
25 merkins
Repeat as many times as possible in 15 mins
Mosey back to flag
Mary: Flutter Kicks IC, Dolly OC, Burt Reynolds IC, American Hammer IC, 10 Train Burpees OYO, Iron Crosses OQ, Dying Cockroach IC, Peter Parker IC, WWI situps IC, LBCs IC
Numberama: 22
Namerama: Goose, Milton, Three’s company, Microwave, Smoky, Caterpiller, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles
Pledge and COT
Announcements: none
Devo: John 3:30 – He shall become greater and I shall become less. There’s a brand from Hawaii I love HE>i. It stands for He is greater than I. While confusing to look at initially, it’s a great way to remember to put the Lord first and make Him of utmost importance rather than selfishly placing myself first.
Moleskin: PSA, practice safe weapons handling discipline. Always treat a weapon as if it’s loaded, never muzzle flash or point as someone you don’t intend to shoot, practice good trigger discipline, and only place your finger on the trigger when ready to shoot. Familiarize yourself with weapons under safe conditions.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 53
FNGs: Tripod
COP:
SSH – 15 – IC
TTT – 10 IC
Don Quixote – 10 – IC
Imperial Walkers – 10 – IC
Dominoes – Entire PAX side planks with left hand high, starting at one end, first PAX rotates to regular plank position for 5 Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in a regular plank position, the entire PAX reverses and starts again with the right-hand high.
The Thang:
Buddy-less Buddy Bear crawl – Bear crawl to the end of the field. Inverted army crawl back.
Buddy-less Dora-alive: 100 merkins, 200 WWI sit-ups. No battle buddy. Run after 10 merkins, run after 50 WWI sit-ups. The difference comes in the sprint, instead of running 100 yards do stayin alive’s with 1 burpee at turn 1, 2 burpees at turn 2, and 3 burpees at turn 3.
Mary: He was there
Numberama: 13
Namerama: Tripod, Matlock, Mary, Space Cowboy, Dockers, Freeloader, Schrute, Fanny Pack, Smokey, Goose, Probie, Hospice, Milton
Pledge and COT
Announcements: replace with announcements
Devo: If you see a turtle on a fence post, know that he didn’t get there by himself. A lot of people are struggling right now in many different areas. Reach out to your family, friends and loved ones to see if you can help them up.
Moleskin: replace with moleskin
Warm-up:
Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)
The Thang:
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?
Fitness. Fellowship. Faith.