Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


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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: Clear and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.

Tremor: A Backblast

  • When: 20191009
  • QIC: Pretzel
  • The PAX: Stalker, Snap On, City Clicker, Grits, Ice Box, Grasshopper, Bellator, Al Bundy, Pretzel


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“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

Glendon Oakley Jr – The August Running of The Hero

  • When: 20190820
  • QIC: Milton
  • The PAX: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, 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: Humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walkers: 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 Glendon Oakley Jr. He put his life at risk by stopping to escort children out of an El Paso mall as an active shooter was targeting innocent people. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute

Announcements:  Labor Day convergence at Bedrock, 0700. 

Pledge

COT

Moleskin: It’s Smokey’s birthday. He declined Stalker’s offer for birthday spankings.

Some like it hot

  • When: 20190807
  • QIC: Pretzel
  • The PAX: Old Flame, Glitter Pony, Abacus, Grits, Pretzel


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The first Wednesday of August brought with it the monthly running of the Shocker and some miserable, miserable heat and humidity. There was no relief. Even the top of the garage, where you can sometimes catch a breeze, was stifling. And the bowels of the garage were practically inhumane. The suck was extra big today.

Conditions: Hot. Damn man, weren’t you paying attention? I just said that.

These are all things that are hot. But none is as hot as the Concrete Beast was for the August Shocker.

The Thang

Run the Shocker for 45 minutes. Don’t know what that means? Well, then we’ll see you on Sept. 4 for the next edition of the Shocker so that we can learn you up.

Results
Old Flame: 4 circuits of the long loop

Grits: 5.1

Glitter Pony: 5.3

Abacus: 5.3

Pretzel: 6

 

 

I love the smell of socially acceptable chemical dependence in the morning

  • When: 20190804
  • QIC: Pretzel
  • The PAX: High Stick, Grasshopper, Schrute, Placebo, Old Flame, Professor Klump, Joe, Bueller, Gypsy, Grits, Pretzel


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11 men convened, as they so often do, at 0500 on Sunday for today’s edition of the Creamer. Nine ran, two rode, and a 12th Starskied for coffee.

0500: Begin

0500-0645: End workout at some point, begin coffee

0645ish: Depart

At least there were no burpees

  • When: 20190801
  • QIC: Milton
  • The PAX: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy


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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: Low 70s

FNGs: None

COP:

SSH: 5 – IC

The Thang:

Get a partner and a log. Head to Jingles Hill

11’s w/ the log: Squats at the bottom, Get-ups at the top

Head back to the flag.

Mary:

No time

Numberama: 11

Namerama: Smokey, Schrute, Hospice, Old Flame, Grits, Bee Wax, Fanny Pack, Cannoli, Sugar Mountain, Space Cowboy

Pledge and COT

Announcements: None

Devo: The world tells us there are plenty of paths to happiness: earning a college degree, achieving career success, getting a new car, hitting your goal weight, marrying the perfect person, making a lot of money or buying you dream house. God tells us that joy is the discovery of an abundant life found in “less” focus on yourself and others – and more on Christ.

Moleskin:   replace with moleskin

This Looked Better On Paper

  • When: 20190730
  • QIC: Milton
  • The PAX: Cannoli, Freeloader, Green Bags, Catepillar, Bee Wax, Hospice, Grits, Peg, Grasshopper, Space Cowboy, Fanny Pack, Smokey, 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: Low 70s

FNGs: None

COP:

Slaughter Starter: 20 Burpees OYO

The Thang:

DORA: 100 Burpees, 200 Merkins, 300 Squats. Partner Cusacks a block to the end of the parking lot and back.

Horseshoe pit: 5 squats – 5 step ups (each leg), 10 squats – 5 step ups (each leg), 15 squats – 5 step ups (each leg), 20 squats – 5 step ups (each leg), 25 squats – 5 step ups (each leg)

Mary:

WWI Sit-ups: 20 OQ

Numberama: 14

Namerama: Cannoli, Freeloader, Green Bags, Catepillar, Bee Wax, Hospice, Grits, Peg, Grasshopper, Space Cowboy, Fanny Pack, Smokey, Probie

Pledge and COT

Announcements: None

Devo: Don’t just pray for blessings for you and your family. Pray that those blessings would be an example for others to see. Pray that your light shines into someone else’s darkness.

Moleskin: Everyone loves burpees!

Not the Q you wanted, but the Q you got

  • When: 20190725
  • QIC: Milton
  • The PAX: Grits, Space Cowboy, Fanny Pack, Bee Wax, Middle School, Probie, Cannoli, 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: 75 degrees

FNGs: None

COP:

SSH: 25 -IC

TTT: 15 – IC

Imperial Walkers: 15 – IC

The Thang:

5,4,3,2,1… GO!

50 LBCS, 40 Squats, 30 Flutter Kicks (2 Count), 20 Merkins, 10 Burpees, Lap around the armory

AMRAP for 35 minutes

Mary:

American Hammer: 25 – IC

Numberama: 9

Namerama: Grits, Space Cowboy, Fanny Pack, Bee Wax, Middle School, Probie, Cannoli, Hospice, Milton

Pledge and COT

Announcements: None

Devo: Pslam 55:22 – Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.

Moleskin:   Middle School has a Dr’s appointment. Hospice has a Dr’s appointment. Middle School has a Dr’s appointment. Space Cowboy was on the news with his shirt off. Also, Middle School has a Dr’s appointment.

Devon Gales – The July Running of The Hero

  • When: 20190723
  • QIC: Milton
  • The PAX: Peg, Grits, Matlock, Old Flame, Sugar Mountain, High Stick, Placebo, Auger, Space Cowboy, Good Times, Fanny Pack, 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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC: 10 – IC (Forward and Backward)

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 Devon Gales. Devon was a walk-on wide receiver for Southern University. On September 26, 2015 in a game against The University of Georgia he was involved in a collision that left him paralyzed from the neck down. He has never doubted that he will work through his injury, and learn to walk again.  

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Peg, Grits, Matlock, Old Flame, Sugar Mountain, High Stick, Placebo, Auger, Space Cowboy, Good Times, Fanny Pack, Hospice, Milton

Announcements:  Old Flame is back.

Pledge

COT

Moleskin: We may all be local TV news famous.

Don’t worry about slowing down, we’re just running over here

  • When: 20190722
  • QIC: Floppy
  • The PAX: Pretzel, City Slicker, Milton, High Stick, Grasshopper, Grits (Respect), Bellator (Respect), Osteen, Show Me, Flo, Snap On


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Conditions: High 70, clear, HUMID

Humidity: Satan’s thick fart

Warm-Up: Step out of car

The Thang: Modified Alston loops (big and small)

Moleskin: YHC used to run North Maple on Sunday mornings before Nexton Parkway was fully build. I’ll be darned if people aren’t using that road at 0500 on a Monday. Safety is no accident. It was nice to have a big group for my first time back Qing at Tremor in about 3 months. I don’t remember it being that humid last time. Great job putting in some work men. Bellator for the double down (BEAST).

Quote of the Date: “I’m doing Fartleks.” –Pretzel