Warm up: waiting for 5am start
Weather : 74 degrees and a little less humid. Light mist in air.
the Thang: a visit from Goose Creek PAC Groober and Olaf. Milk Bone from Lexington came out for some fun. Everyone ran various routes towards Nexton Elementary and back. Pretzel had a SCS.
COT: pledge announcements and prayer from Space Cowboy. Always inspirational and powerful.
make it a great weekend.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 60
FNGs: None
COP:
Slaughter Starter – 20 Burpees OYO
The Thang:
Mosey around downtown
Stop at the fountain in front of the bank:
Decline Merkins – 20 – OQ
Squats – 20 – OQ
Incline Merkins – 20 – OQ
Step-Ups – 20 – OQ
Moesy around downtown
Stop at the field by the YMCA:
2 pax flip the tire then do a burpee, remaining pax duck walk behind while they await their turn
Mosey around downtown
Stop at the parking garage:
Squats – 20 – OQ. Take the steps to the next level. Squats – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.
Merkins – 20 – OQ. Take the steps to the next level. Merkins – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.
Mosey around downtown:
Stop at the fountain in front of the bank:
Step-Ups – 20 – OQ
Mary:
WWII Sit-Ups – 20 – OQ
American Hammers – 20 – IC
Jane Fondas – 20 – OQ
Flutter Kicks – 50 – IC
Numberama: 7
Namerama: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice, Milton
Pledge and COT
Announcements: Ruck for Hunger – 11/21
Devo: James 1:19. When you are in an argument with your spouse (or anyone). Listen to understand not to respond.
Moleskin: Pretzel focused on his right side this morning. He is going for that fiddler crab look.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: A little muggy, but not too bad.
FNGs: None
COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward and backward OYO
The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes
Mary: N/A on Cardiac Day
Numberama: 12
Namerama: Easy In, Sakrete, Fish N Chips, AC/DC, Double Trouble, Grits, Middle School, MadDog, Wambach, Swinger, Defib, Waldo
Pledge and COT
Announcements: Saturday workout this week is at the Jones. Ruck for Hunger on November 21.
Devo: No formal devo…just remember the Bedrock motto.
Moleskin: Grits crushed the Cardiac, getting in 17 rounds. Was a good push by all of the men there, and as always, the 2nd F was great during the workout…As for the title of this backblast? You had to be there…
weather: very cool, 60 degrees
warm up: stretching and conversation.
the Thang: a new route was thrown out to the Pax taking the long way of Hickory to Western Carolina and back down 1st street and around main to AO. It was a 4.8 mile run with many places to shorten the miles
shour out to the PAX for openness to follow along the route
Pledge
COT: Prayers for all PAX attending AOs and those fart sacking
prayer: very inspiring words from Space Cowboy to start off the week
Conditions: Muggy like Thano’s armpit
FNG: 1, welcome Baby Fat
Warm-up:
The Thang:
Devo:
Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there.
Moleskin:
With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Muggy, but not too hot.
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.
The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.
Mary: Held plank for about a minute…that’s all we had time for.
Numberama: 18
Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo
Pledge and COT
Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.
Devo: Gave the Bedrock mantra.
Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot. The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work. A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.
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:
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74 and humid
FNGs: None
COP:
SSH – 50 – IC
TTT – 10 – IC
Imperial Walkers – 10 -IC
Don Quixote -10 – IC
The Thang:
Burpees – 10 -IC. Run a lap around the outside of the AO. Rinse and Repeat.
Mary:
Jane Fonda – 10 -OQ
WWI Sit-Ups – 20 – OQ
Numberama: 12
Namerama: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags, Milton
Pledge and COT
Announcements: Cannoli’s Birthday fundraiser, Repo’s birthday fundraiser. Check Facebook for details on both.
Devo: Jeremiah 29:11 – “For I know the plans I have for you”, declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future”.
Moleskin: replace with moleskin
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 70’s but humid. Got the sweat moving quickly
FNGs: 2 today. Now known as Amnesia and Smuckers. Story to follow
COP: 10 TTT IC, 15 LBAC forward, 15 LBAC reverse, 15 Over head clap, 15 moroccan night club all IC.
DT led us in 25 hand release merkins on Q.
The Thang:
Run .20 miles. Stop and do 10 WWI situps, 20 Merkins, 30 squats. Run .20 miles. Rinse and Repeat until completed 2 miles. 100 WWI Situps, 200 Merkins and 300 Squats.
Mary: PAX led Mary. Stalker did the Penguin. Hot Tub did V ups. Shrute did Burt Reynolds on both sides. All on Q.
Numberama: 13
Namerama: Hot Tub, Double Trouble, Stalker (R), M&M (R), Placebo (R), Shrute, Cold Cut, Fish N Chips, Spooky, Grits (R), Amnesia, Smuckers, Sakrete
Pledge and COT
Announcements: Nothing pending currently. Stay tuned for a run to benefit a charity near and dear to Repos heart.
Devo: Bedrock mantra. Don’t be a dick
Moleskin: As we were arriving this morning 2 guys walked up and began introducing themselves. One guy (Smuckers) was a true FNG. His brother in law (Amnesia) brought him out. He informed us he hadnt been out in a year or so. At beginning of workout we went around the circle saying our F3 names so everyone knows who they are working out with. Amnesia revealed he didn’t remember his name that was given when he first came out. We decided as a team that renaming was in order. And Amnesia was born. Smuckers got his name because he said due to covid he had been out of work and all he does now is sit around the house and make his kids Peanut butter and jelly sandwiches. These guys are front of the pack guys. Hopefully they come back quickly. Welcome gents!
Mumble chatter was high this morning. It always is when you get Fish N Chips in the mix.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 70’s and clear. Similar to working out in a sauna
FNGs: Not today
COP: Briefed PAX in the preblast that we would not spend a lot of time here. Didn’t want to go directly into jail breaks:
10 Side Straddle Hops IC
10 TTT IC ( Low and slow to stretch out the hamstring)
THE THANG::
Line up beside Yield sign at the circle.
Jailbreak to handicap parking spots and back. Line up around circle in order of completion. Waldo was the rabbit here.
Last man finished during Jailbreak goes first. 5 BOBBY HURLEYS and run to the parking lot by the fire station and back to the entrance of the park. Remaining PAX hold Al Gore until man in front of you begins running. Goal is to catch the man in front of you but don’t get caught. Once at the entrance hold plank until 6 is in. If you got caught during run 10 burpees. If you passed someone subtract 5 burpees. If you didn’t get caught or catch anyone no burpees.
Line up on small wall. Do 10 steps ups on each leg w/ calf raise. (Lead with left leg right leg follows and do a calf raise- that’s 1). When finished run down to the scoreboard. Once arrived plank until 6. Grits was the rabbit here.
At scoreboard do 20 pullups. If you can’t do the pull ups do negatives where you go down slow and power back up. Once completed run across the bridge to the wiffle ball field. Plank until 6 Splinter was the rabbit.
Spread out at the bases and pitchers mound. Doesn’t remember where you go since we will all do the same thing. 20 Push ups. 20 LBC. 20 squats. Jail break between bases. After completing the base closest to the bridge bear crawl to pitchers mound. After completing at the pitchers mound bear crawl to base closest to the woods furthest from the bridge (sorry its hard to explain which base is which)
Rinse and Repeat until 540
Line up across the wiffle ball field from oldest to youngest. Youngest guy does 5 bobby hurleys and run out of wiffle ball field and across bridge to the gravel parking lot. Dri Prime was the rabbit. Hold plank until 6 is in.
Jog towards flag alternating jogs and jail breaks at every light pole.
Recover Recover
Mary: Not enough time today
Numberama: 8
Namerama: Splinter, Dri Prime, Waldo, High Stick, Grits (R), Easy In, Fish N Chips, Sakrete
Pledge and COT
Announcements: Repo has a run schedule for late August. Birthday run to raise money for a charity. Repo I apologize the name escapes me at the moment
Devo::
The Temple
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? (NLT) ( 1 Corinthians 6:19 )
God’s presence is fully found in both the Notre Dame Cathedral and the rural cinderblock church. Both of these are temple’s built to honor and glorify God. In the same way, the Holy Spirit is found inside your body. Your body is beautiful. It brings glory to God. Be amazed at the wonder of your body, your eyes, fingers, and even the aches and pains. It is special. God created you to be you, in the way you look, your voice, and even your imperfections. Your body is sacred. Rest in that thought.
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Moleskin:: Picked up this Q at the last minute. Explanation of what we were doing took some time but we got through it. Mumble chatter was a little low today but I think that had to do with the ability to breathe in the humidity. Work was done. Thanks for the ability to lead
Fitness. Fellowship. Faith.