Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Little Dips are More Painful than You Expect

  • When: 20191029
  • QIC: Flo
  • The PAX: Peg (R), Hospice (R), Matlock, Splinter, Space Cowboy, Grits (R), Milton, Schrute, Fanny Pack, Mary, Microwave, Smokey, Green Bags


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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:  71 degrees and humid

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Imperial Walkers, Monkey Humpers

The Thang:

Grab blocks and circle up. The PAX completed four rounds of five exercise sets targeting chest, arms, legs, core and cardio. Exercises included:  Various Merkins, Chest Press, Curls for the Girls, Overhead Press, Static Hold, Tricep Dips on the Block (AKA Little Dips), Jump Squats, Goblet Squats, Lunges, Squats with the Block, American Hammer, Big Boy Sit-Ups, Superman, Running the AO, and Staying Alives

Mary:  WWI Sit-Ups, Pickle Pounders, LBCs

Numberama, Namerama, Announcements, Pledge, COT

Devo:  When reading the OT books of II Kings and II Chronicles you find brief historical accounts of the Judaic and Israelite monarchies. The author notes whether each did good or evil in the eyes of the Lord. Generally, the downfall for wicked kings was their love of idols. YHC challenged the PAX to consider what will be said about them when their time on earth is over. Will you do good or evil in the eyes of the Lord. To do good, we need to remove anything that we prioritize and love of God.

Moleskin: Peg shared a brief report about the awesomeness that was the Marine marathon in which he participated this past weekend. YHC discovered (and believes the PAX would concur) that the Little Dips / Tricep Dips on the Block are more uncomfortable than you would expect.

 

Tons of Tens for My 10th Anniversary

  • When: 20191024
  • QIC: Mary
  • The PAX: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton


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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 Degrees

FNGs: any FNGs

COP:

10 SSH

10 Little Baby Arm Circles

10 Big Arm Circles

10 Overhead claps

The Thang:

OYO -10 Bropees Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

Mosey to Benches – OYO – times 3 -10 Step-ups each leg -10 Bench seat squats -10 Lunges each leg -10 Gorilla humpers

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

10’s -Crab humpers and pickle pounders; planks until 6 in

Jailbreak to last cone

Battan death march with last man doing 5 Merkins

Jailbreak back to flag

Mary: 10 Australian Snow Angels Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4-count cadence. 10 Dollys Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

10 Captain Morgans In plank position raise on one side and bring the high side knee up. Like Captain Morgan.

Numberama: 12

Namerama: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton, Mary

Pledge and COT

Announcements: Praise for Sprout – Army Taekwondo Olympic hopeful. Prayers for Flo’s friend Mike and his bike accident. Ruck for hunger Nov 16th.

Devo: Be a Man in Your Relationship with God When we go through hard times, it’s easy to feel that God has left us. Here, we see that we can lead our families, friends, and communities with absolute knowledge that God is with us wherever we go. Just because times are hard doesn’t mean God is not at work. Our circumstances don’t define God. Therefore, we have no reason to be afraid – if the God who created Heaven and Earth is on our side, nothing can stop us. In fact, God commands us to be strong and courageous – it’s not a choice. Obey God in your courage. Practical Steps 1. This week, begin every morning by simply saying; “I know that God is with me, regardless of my circumstances.” 2. This week, pray for courage to make Godly decisions even when He feels absent. Joshua 1:9, 2 Timothy 1:7, Psalms 27:14

Moleskin:   replace with moleskin

There’s Something About Mary

  • When: 20191003
  • QIC: Mary
  • The PAX: Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Flo, Milton, Mary


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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: Pleasant

FNGs: None

COP:

20 Don Quixote

20 SSH

20 Imperial Walkers

The Thang:

Mosey over and grab a block. Head to the corner by gazebo– plank until 6 is in.

10 Merkins on Q, Bear Crawl with block to cone – plank until 6 is in

10 Merkins on Q, Partner up for wheelbarrow to cone– plank until 6 is in

10 Squats with block on Q, Wheelbarrow back to cone and blocks – plank until 6 is in

10 Squats with block on Q, Cusack block back to gazebo

Mosey to the area by blocks 11s – Curls for the girls and WWI situps run from block area to cone by N Laurel St,

15 Block swings,

10 Alternating Block merkins, store the blocks.

Mary:

50 Flutter kicks in cadence

50 LBCs

50 American Hammers

Went around the group and had PAX name off exercises: 10 Freddie Mercurys, 10 Jane Fondas, 10 Heel-taps, WWII situps, Burt Reynolds, Captain Thors, Burpies.

Numberama: 8

Namerama: Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Flo, Milton, Mary

Pledge and COT

Announcements: replace with announcements

Devo: Confession and how even writing out our sins/demons/issues/complaints/concerns out and trashing the paper after can have an impact. Confessing to God has the most impact; shining a light on our dark demons starts the process of getting rid of them.

Moleskin:   Ran out of exercises before time was up. Should have spaced the cones out farther and could have performed 21s vs. 11s. I never wear a watch to the AO so my estimated exercise times are off.

It Takes What It Takes

  • When: 20191008
  • QIC: Milton
  • The PAX: Mary, Old Flame, Green Bags, Splinter, Bob The Builder, Space Cowboy, Dockers, Freeloader, Fanny Pack, Schrute, Smokey, High Stick, 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: 65 Degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 – IC

Imperial Squat Walkers: 10 – IC

Failure to Launch: 10

Do-ah-diddy: Around the AO w/ Squats

The Thang:

11’s at the horse shoe pit. Calf raises and step-ups (each leg). Duck walk in-between

To the field:

10 Bobby Hurley’s – OYO

Dan Taylor (1 Squat & 4 walking lunges) to the other side

10 Bobby Hurley’s – OYO

Picnic Tables:

10 Squats, 10 Step-ups (each leg). 20 Squats, 10 Step-ups (each leg)… continue until 50.

Mary: None

Numberama: 14

Namerama: Mary, Old Flame, Green Bags, Splinter, Bob The Builder, Space Cowboy, Dockers, Freeloader, Fanny Pack, Schrute, Smokey, High Stick, Hospice, Milton

Pledge and COT

Announcements: You are not just representing yourself. You are representing F3. Be mindful of how you act in public. People are watching.

Devo: James 1:2-4. There are no shortcuts to get from where you are to where you want to be. It takes what it takes to get there.

Moleskin:   Hospice could feel his glutes getting tighter. We all agreed they were.

Smokey – The September Running of The Hero

  • When: 20190917
  • QIC: Milton
  • The PAX: Fanny Pack, Old Flame, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader


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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: 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 one of our own, Smokey. Cannoli has been battling with some demons lately, and focusing on staying ahead of some addiction issues. Smokey has lead by example by offering encouragement from lessons learned through his own battles. Smokey has been there for Cannoli to talk and vent without being opinionated or judgmental. Smokey always responds in a positive manner. Whenever Cannoli finds himself facing a demon head on Smokey’s words pop into his mind, and give him strength.  

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 11

Namerama:Fanny Pack, Old Flame, Cannoli, Sprinkles, Mary, Space Cowboy, Schrute, Smokey, Flo, Freeloader

Announcements:  Dorchester school district two obstacle race this weekend. Volunteers needed, contact Cannoli.  St. Paul’s men’s hike in November. Contact Mary for details. 

Pledge

COT

Devo: Paraphrasing what Smokey shared this morning. When you feel like your burdens are to heavy to carry, it is because they are. “Get lazy”. Give your burdens to God, and let him carry them for you. 

Moleskin: 

Burpee Test

  • When: 20190910
  • QIC: Milton
  • The PAX: Smokey, Matlock, What!?, space Cowboy, Fanny Pack, Schrute, Glitter Pony, Dockers, Mary


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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 and humid

FNGs: None

COP: None

The Thang:

Burpee Test: 100 burpees in less than 13 minutes – OYO

2 Minutes: 10 merkings, sit-ups until time is up. Rest 1 minute. Rinse and repeat, 10 rounds

Mary: None

Numberama: 10

Namerama: Smokey, Matlock, What!?, space Cowboy, Fanny Pack, Schrute, Glitter Pony, Dockers, Mary, Milton

Pledge and COT

Announcements: None

Devo: Psalm 127:1 – Unless the Lord builds the house, the builders labor in vain. Unless the Lord watches over the city, the guards stand watch in vain.  James 1:5 – If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. Seek God in every decision. Commitment is worthless if you are committed to the wrong thing.

Moleskin:   replace with moleskin

Visit to the Concrete Beast

  • When: 20190813
  • QIC: Peg
  • The PAX: Cannoli, Space Cowboy, High Stick, Sugar Mountain, Good Times, Mary, Old Flame, Greenbags, Grits, Flo, Freeloader, Dockers, Schrute, Blue Light Special, Smokey, Milton


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Conditions – hot and humid – typical mid-August morning

Disclaimer – given

FNGs – none

Warmup – TTT x 15 IC, LBAC X 10 IC fwd/bwd, DQ x 15 IC, IW x 15 IC

Mosey to blockpile and get two bricks each.

Indian run to Jingles Hill

Plank on bricks for 1 min

Run to top of JH and plank on bricks.

15 brick raises from plank IC

Run to garage

Plank on bricks for 1 min

Thang – split into two groups – group one run to top of garage via ramps and back down, group two run to top of garage via stairs and back down stairs twice. Switch with group one. Then switch again.

Run back to AO with one stop for 15 brick raises from plank IC

Mary – no time

Numberama, Namearama, Pledge, COT

Moleskin – YHC is training for BRR and MCM so brought some hill running and core work to Seismic. The men of Seismic crushed it. Always enjoy the opportunity to lead at Seismic!

 

Pickle Pounding a Goose

  • When: 20190829
  • QIC: Stalker
  • The PAX: Goose (R), Hospice (R), Space Cowboy, Mary, Fanny Pack, Cannoli, Bee Wax, Greenbags, Matlock, Milton


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INTRO: YHC had a half-assed plan for the workout this morning, but upon discovering the furniture dolly still in the truck from a recent move, a full-assed plan quickly came together.

COP: TTT, Imperial Walker, Arm Circles, Overhead Claps, Squats

THANG: Grab a block and line up at the Faultline field. Derkins x10, block presses x50, merkins x10, block presses x50, inclined merkins x10, block presses x50

Farmers carry to gazebo. Curls x40, Tri Ext x20, Skull Crushers x20

Farmers carry to the parking lot. Squats w/ blocks x20, Squats on blocks x20

Usain Bolt: In teams of two, call an exercise for the PAX, then push your partner on the furniture dolly across the parking lot (about 100 yds), then switch and come back. Repeat until all teams have gone. LBC’s, Iron Cross, American Hammers, Burpees, OHP, monkey humpers.

MARY: pickle pounders, flutter kicks x20, WW1 x10, flutter kicks x10.

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: It use to be that integrity was the norm, not the exception. In today’s culture, little white lies, cutting corners, and cheating are the norm. Integrity is doing the right thing, even when nobody will ever know. It’s being honest in all of our dealings. And it’s admitting when we fall short. If you want to set yourself apart from the average guy, it’s as simple as practicing integrity in everything you do.

MOLESKIN: Since we had an odd number, Goose volunteered to go twice during Usain Bolt. On the quick trip out and back, he revealed that he was back in town for his birthday – “the double nickels”. Bedrock has a disturbing tradition of doing pickle pounders to the cadence of “Happy Birthday” for Pax’s bdays, so brother Goose uncomfortably received that treatment as well. Afterward, he said he “felt dirty”. Happy birthday, brother. You make 55 look damn good.

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.

Sakrete at the TOTS

  • When: 20190806
  • QIC: Sakrete
  • The PAX: Hospice (R), Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg (R), Smokey, Flo, Milton, Old Flame (R), Cannoli, City Slicker


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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 and humidity is ridiculous.

FNGs: NOT TODAY

COP:  15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 TTT IC; 15 MORACCAN NIGHT CLUBS IC; 15 HILLBILLIES IC; 15 IMPERIAL WALKERS IC

The Thang:

Assemble at the beginning of the parking lot closest to Doty Park.  ST1 intersection of parking lot to DOTY and Community Center parking lot.  ST2 flag pole in Community Center parking lot.  ST3:  End of the parking lot by other entrance.  ST4 center section by the “horseshoe wall”.  ST5 end of parking lot beside trash cans.  ST 6 Grass beside the block pile. For the remainder of the BB we will simply refer to them at ST1-5.  All exercisers were done as 10 reps and on Q unless other wise noted.

ST1 – Merkins- jailbreak to ST2

ST2 Merkins, Squats- jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups- jail break to ST4

ST4 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks- jail break to ST5

ST5 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO)- mosey to ST6

*get blocks prior to ST6 and leave blocks at this station

ST6 Curls for the girls, Tri Cep Extension, Over head Press- mosey to ST1

ST1 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC- jailbreak to ST2

ST2 Merkins Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC,  Hand release merkins-jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises- jailbreak to ST4

ST4- Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises, Flutter Kicks- jailbreak to ST 5

ST5- Merkins, Squats, WWI Sit Ups, Carolina, Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins,

Calf Raises, Flutter Kicks- mosey to ST 6

ST6- Curls for the girls, Tri Cep extension, Over head press, Lawn Mower right arm, lawn mower left arm

*stow the blocks

10 burpees OYO and get back to the flag

Mary: 15 hill touches; hold plank for remaining time.  If your plank breaks run down to end of the parking lot beside Doty and back.

Numberama: 14

Namerama: Hospice, Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg, Smokey, Flo, Milton, Old Flame, Cannoli, City Slicker, Sakrete

Pledge and COT: YEP

Announcements: Labor Day convergence at Magnirock ( Magnitude/Bedrock).

Devo:

Moleskin:   This was the second run of this particular workout.  There were some variations but for the main part this is what we did @ The Ditch the other day.  I will be bringing this to different AO soon.  The men at the Tip of the Spear did not give me much in the way of mumble chatter this morning.  It was good to see the flag planted in front of the Community Center again.  Seismic is back boys!!