Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

David Dorn – The August Running of The Hero

  • When: 20200813
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits


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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: 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: 

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


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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.

 

Indian running around the corners – 19 May 20

  • When: 20200519
  • QIC: Mary
  • The PAX: Goose, hospice, jingles, smoky, Freeloader, splinter, microwave, space cowboy, milton, Flo, fannypack, schrute, threes company, matlock, middle school, 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.

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:  

Seismic Backblast – 12 May 2020

  • When: 20200512
  • QIC: Mary
  • The PAX: Goose, Milton, Three's company, Microwave, Smoky, Caterpillar, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles


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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: 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.

My Buddy-less

  • When: 20200507
  • QIC: Milton
  • The PAX: Tripod, Matlock, Mary, Space Cowboy, Dockers, Freeloader, Schrute, Fanny Pack, Smokey, Goose, Probie, 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: 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

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),


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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?

 

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


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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: 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: 

The Old Standby

  • When: 20200305
  • QIC: Milton
  • The PAX: Three's Company, Old Flame, Splinter, Microwave, Fanny Pack, Goose, Space Cowboy, Schrute, Smokey


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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: 55

FNGs: None

COP:

SSH – 20 -IC

TTT – 10 – IC

Imperial Walkers – 10 – IC

Don Quixote – 10 – IC

Peter Parker Merkins – 10 – IC

The Thang:

Indian run (5 squats before running to the front) to Jingles Hill

11’s – Burpees at the bottom. WWI sit-ups at the top

Squats – 10 – OQ

Indian run (5 squats before running to the front) to the AO

Mary:

Incline WWII sit-ups – 10 – OQ

Numberama: 10

Namerama: Three’s Company, Old Flame, Splinter, Microwave, Fanny Pack, Goose, Space Cowboy, Schrute, Smokey, Milton

Pledge and COT

Announcements: P-200

Devo: Make time to rest and recharge. Determine what distracts you. Eliminate or limit your distractions, and focus on what is truly important.

Moleskin:   Old Flame was sandbagging on 11’s so we would not have time for anything else.

Who EH’d You? – The February Running of The Hero

  • When: 20200218
  • QIC: Milton
  • The PAX: Microwave, Smokey, Space Cowboy, Splinter, Three's Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder


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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: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Merkins – 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 the F3 brother that EH’d you. They may not have known why you needed F3, but they knew you did. You keep coming back because you know you need it. Think of someone in your life that needs F3, and put the EH on them. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama:Microwave, Smokey, Space Cowboy, Splinter, Three’s Company, Old Flame, Peg, Grits, Fanny Pack, Goose, Green Bags, Bob the Builder, Milton

Announcements: 

COT

Devo:  

Moleskin: 

Variety is the Spice of Life

  • When: 20200204
  • QIC: Flo
  • The PAX: Goose (R), Inferno, Hospice (R), Space Cowboy, KY, Splinter, Fanny Pack, Microwave, Mary, Smokey, Bob the Builder (R), Defib, Ramen, Grasshopper


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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:  54 degrees, dry with a nice breeze

FNGs:  None

COP:  SSH, TTT, LBAC, Imperial Walkers, Overhead Clap, Monkey Humpers

The Thang:

Mosey to the brick pile and get two bricks per man.

  • Overhead claps
  • Rocky Balboas
  • ¼ Mile Indian Run w/bricks
  • Overhead claps
  • Rocky Balboas

Trade your bricks for a block

  • Scorpion

Mosey with your block to the parking lot on the far side of the AO.

  • Curb crawl:   Bear crawl from one side to the other. At each curb you execute one Merkin with your hand on the curb. Bear crawl back and add one Merkin to your reps at each curb. Stop at six.
  • Curls for the Girls
  • Tricep Extensions

Move to the restroom building

  • While holding People’s Chair we shuffled the blocks to one end and build a wall
  • Balls to the Wall with shoulder taps
  • While holding People’s Chair we shuffled the blocks back the other direction until each member of the PAX had a block
  • Overhead press while in People’s Chair

Return the blocks

Mary:  WW2 Sit-Ups, LBCs, Pickle Pounders, Terrible T’s

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC is reading through the book of Esther this week. Esther was an exiled Jew who was chosen to be the new queen of the King of Persia. When a plan is put in place by the king’s most trusted advisor to annihilate every Jew in the kingdom, Esther is used by God to bring the deceptiveness of this plan to light. Ultimately, the plan fails and the king’s advisor, Haman, pays for his efforts with his life.

Esther was exiled from her home. Forced to live in a foreign land. Yet God used her terrible circumstances to save her people. YHC encouraged the PAX to remember that no matter how bad a circumstance may seem, God can work in it. Perhaps He has placed you there for a time such as this and intends to use you for His good and glory.

Moleskin: The PAX brought it today and made it through a variety of PT like pros. Goose is back, which is awesome. M&M appeared out of thin air, and KY paid a visit to his old stomping grounds!