Conditions: Pouring rain, thanks to RECC front porch
FNGs: none
COP:
SSH x 35 IC, TTT x 35 IC, LBAC x 35
The Thang:
YHC dealt a sweat deck of cards, face cards J, Q, K are 11 reps each, A is 12.
Hearts – Burpees (x66 reps, OYO)
Clubs – Squats (x70 reps, OQ)
Diamonds – WW I sit-ups (x61 reps, OQ)
Spades – Merkins (X75 reps, OQ)
Mary: American hammers x 35 IC, Flutter kicks x 35 IC
Numberama: 3
Namerama: Caterpillar, Minivan, Grasshopper
Pledge and COT: done
Prayer (BOM): Caterpillar
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.
Trade your bricks for a block
Mosey with your block to the parking lot on the far side of the AO.
Move to the restroom building
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!
The ambush came just before dawn. Three men on horseback, each carrying a long rifle and a flask of rotgut whiskey, positioned themselves in the rocks and boulders that overlooked the encampment. The smoky remnants of the campfire still lingered in the air as the first shots rang out, shredding the canvas of the covered wagon and laying waste to our dried meats and beans.
What does any of this have to do with the workout, you ask? Nothing. Nothing at all.
Conditions: Low 60s, dry.
COP
Mosey to block pile for one block each, place them on the sidewalk by the diagonal parking spaces near the tennis courts, return to flag.
The Thang
The Cannoli Flame. A legacy of the gone-but-not-forgotten Aftershock AO. Run a lap around the block of Doty Park, stopping at the flag to execute the following:
One added twist: halfway through the lap around the block, stop at the blocks for 20 overhead presses.
Repeato until Q (that’s me) calls time.
30 seconds of Mary: 20 American Hammers IC
Countarama/Namearama/Pledge/COT/BOM
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold
FNGs: None
COP:
SSH – 50 – IC
Imperial Squat Walkers – 15 IC
TTT – 15 IC
The Thang:
Little Baby Arm Circles – Until failure
Crab Walk – To the peninsulas and back
Burpees – 15 IC
Bear Crawl – To the peninsulas and back
Body Builders – 10 IC
Lt. Dan – To the peninsulas and back
Monkey Humpers – 15 IC
Stayin Alive – To the parking spaces and back, to the peninsulas and back, to the end and back
Iron Cross – 20 OYO
Terrible T’s – 15 IC
Indian Run – Last PAX completes 5 merkins before running to the front. 2 laps around the AO
Mary: Pax choice around the circle
Numberama: 10
Namerama: Microwave, Old Flame, Mary, Beetle, Splinter, Schrute, Grasshopper, Fanny Pack, Flo, Milton
Pledge and COT
Announcements: Anniversary Convergence January 25th, 0700 Doty Park. Anniversary Party January 25th, 1700 The Ponds.
Devo: Idols are not just images made of wood or gold. They are anything in your life that takes away from your relationship with God. Be aware of the idols you have created, and propritize what truely matters.
Moleskin: Forest Gump started as a restaurant, then became a book, then became a movie.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 65 degrees
FNGs: None
We came. We ran.
Some ran faster than others.
YHC ran with Space Cowboy.
Bob the Builder ran the wrong way.
Master Load brought his 2.0 who also ran.
Pretzel came and ran with us even though he told me he would arrive early and leave early.
Moleskin: The Creamer Q is literally the easiest Q in our region. You tell the PAX when to start running and you get their names at the end. That is all. You don’t even need to come up with a route because essentially the same route is run every Friday. Clearly, Pretzel, did not trust my leadership of telling people when to start running. The AO Q is ultimately responsible for the health of the AO, and he was not going to let me screw it up by not telling people when to start running or not collecting names for this gem of a backblast. Thank you for holding me accountable buddy!
Conditions: A tad chilly, but beautiful for cardio.
FNGs: Code Blue
COP:
LBAC: IC, TTT x 15 IC
The Thang:
Burpee – 10 -IC (3 sets)
Step-ups -10 each leg -OYO (3 sets)
Merkins – 15 -OQ (3 sets)
Squats – 25 -OQ (3 sets)
Mountain climbers -20 -IC (3 sets)
Alternating lunges -12 -IC (3 sets)
Mosey around the tennis courts. Pax did 1 set of each and moseyed and this was repeated 3x.
Mary: Pax choice
Numberama: 8
Namerama: Space Cowboy, Three’s Company, Beethoven (R), X-ray (R), Caterpillar, Minivan, Code Blue (R)-FNG, Grasshopper
Pledge and COT: done
Announcements: Christmas party at Oakroad Brewery, and anniversary convergence 2020 .
Prayer (BOM): Space Cowboy
Conditions: 48 degrees
Count: 24 Pax – with one FNG
The Thang:
Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC
3/4 mile Indian run with football.
Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.
Sand bag relays up and down the field.
1st – 40#, 2-60#, 80#
2nd – 30#, 2-40#, 2-60#, 80#
3rd – 30#, 2-40#, 2-60#, 80# 2 minutes and 9 seconds for the best time!
Mary – 51 Flutter Kicks IC, Guantanamo Bay
COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 48
FNGs: None
COP:
SSH: 20 – IC
TTT: 17 -IC
Don Quixote: 4 – IC
LBAC: 10 Forward – IC, 10 Backward – IC
T Claps: 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 one of our own, Hospice (Skip Williams). Skip is what F3 is all about. Always encouraging others. Always has a positive attitude. When he was diagnosed with a heart issue he was told it was difficult to diagnose, because he was in such good shape. He was told most people with his condition could not walk up a flight of stairs without running out of breath. Skip was still coming to boot camps.
The Hero Workout:
– 20 Curls for my wife
– 20 Overhead Presses
– 20 Tricep Dips
– 20 Step-Ups
– .30 Mile Run
AMRAP
Numberama: 14
Namerama: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy, Milton
Announcements: Summerville Christmas Parade (12/8), Christmas Party (11/12) – Oak Rd Brewery
COT
Devo: Keep training for life. You never know when you will need it.
Moleskin:
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 54 degrees
FNGs: None
COP: SSH, TTT, LBAC, Don Quiote, Terrible Ts
The Thang:
Split into five groups of four men and rotate stations.
Station 1: Tire Jumps, LBCs, Decline Merkins
Duck Walk to next station
Station 2: Tire Flips (Two Pax flip the tire down the course and back while the other two PAX hold Al Gore. Flap Jack.
Military Crawl to next station
Station 3: 30 Flutter Kicks, 15 Burpees, 10 Seal Push-Ups
Indian Crawl to next station
Station 4: 30 Squats with the Block, 20 Curls for the Girls, 10 Block Sit-Ups
Station 5: Run until time to switch
Mary: Jane Fonda x 20 IC
Devo: Habbakuk 3:17-19. YHC provided an high level overview and the theme of the book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.
Moleskin: It had been a long time since YHC was at a BC with our good friend Floppy. When his HC’d, it was clear some degree of creativity was in order as Floppy is historically one of our most creative Qs. This is not YHC’s strong suit, but the PAX seemed pleased with the work put in today. The tires of Seismic have been a frequently used tool over the last two weeks and they were instrumental again today. Peg is a beast on tire flips.
“Run when you can, walk if you have to, crawl if you must; just never give up.”
Dean Karnazes
Conditions: Low/mid 60s, a little mist.
0445: Begin running
0530: End running
Pledge/COT/BOM/Devo
Fitness. Fellowship. Faith.