Conditions: 75 and stupid humidity!
Count: 11 Pax
The Thang: The Hero – Molly Greene
Warm up at COP: 20 SSH IC, 20 Don Quixote IC
Mosy to storage and each pax receives 1 CMUand mosies back to COP
20 block press, 20 block curls,
Run the half-block loop around Doty to horseshoe pits
20 dips on the wall, 10 steps up on wall (each leg)
Run back to COP
Rinse and repeat – AMRAP
COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM
Conditions: 70 and slightly humid, cloud cover
Count: 16 pax
The Thang:
Warm up at COP: 30 SSH IC, 15 Don Quixote IC, split into hare and tortoise teams of 2 – (Battle Buddies)
Mosy to storage and pick up 1 CMU per team
Quick time to north-east corner with 8 – 2 man teams carry cmu between them.
Dora workout: one man down for exercise, one man corner to corner run (out and back), tag out and continue.
Station 1 – 300 merkins(100 incline, 100 decline, 100 standard)
Pack up and head out with battle buddies to south-east corner.
Station 2 – 200 leg reps – 100 block squats, 100 ballerinas with blocks
Pack up and head out with battle buddies to north-west corner.
Station 2 – 100 block curls
Pack up and head home, store cmus, and double time to COP.
COT: count, namorama, announcements, Pledge of Allegiance, BOM.
Devo: Hot Spot – Ordinary men opening talk
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: 10 – IC
Burpees: 10 – OYO
TTT: 10 -IC
Don Quixote: 10 – IC
LBAC Forward: 10 – IC
LBAC Backward: 10 IC
Seal Claps: 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 healthcare workers. As we continue to shelter-in-place and social distance our healthcare workers are forced to interact with people who are infected with the disease we are trying to avoid.
The Hero Workout (Modified):
– 20 Merkins
– 20 Squats
– 20 Tricep Dips
– 20 Step-Ups
– .30 Mile Run
AMRAP
Numberama: 11
Namerama: Fanny Pack, Old Flame, Schrute, Splinter, Smokey, Tripod, Dockers, Hospice, Mary, Stalker, Milton
Announcements: Everything is canceled.
COT
Devo:
Moleskin:
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
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 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: 45 degrees
FNGs: None
COP: SSH, LBAC, Overhead Claps, Runner Stretch, Imperial Walkers, Terrible Ts
The Thang:
Mosey to town square. On the way we stopped at Jingles Hill to bear crawl up the hill.
Once at the square, YHC designated four light posts and markers.
Round 1: Run to the first marker and complete one burpee. Run back and execute 10 LBCs. Run to the second marker and execute two burpees. Run back and execute 10 LBCs. Add one additional burpee for each of the next two markers. Continue with LBCs at home base.
Round 2: Run to the first marker and complete five LBCs. Run back and execute one burpee. Run to the second marker and execute ten LBCs. Run back and execute one burpee. Add five additional LBCs for each of the next two markers. Continue with burpees at home base.
Head to the fountain where the PAX completed steps-ups, squats, and LBCs with legs up on the bench.
Mosey back to the AO
Mary: Flutter Kicks, WW2 Sit-ups, Pretzel Sit-Ups, Pickle Pounders
Numberama, Namerama, Announcements, Pledge, COT
Devo: Jeremiah 29:11. YHC shared some personal testimony about a “wilderness” time in which I’m currently traveling. The road ahead and completely blurry. God is teaching me to trust in Him and take it once step at a time, recognizing that He has a purpose and a plan. He is sovereign.
Moleskin: After two months of feasting, YHC believed the PAX needed the cardio and core focus to bring in the new year. The PAX was willing and up for the challenge. The support shown for YHC after the devo and testimony was also much appreciated.
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: 40 degrees
FNGs: None
COP: SSH, TTT, Hill Billies, Imperial Walkers, LBAC OH Claps, Terrible Ts
The Thang:
Mosey / Indian Run to Huger Park with a few stops along the way for Squats.
Once there, pull-ups were the theme with a few other exercises peppered in for flavor.
Mosey / Indian Run home with a few stops for PT
Jail break from the last stop back to the AO
Mary: Flutter Kicks, Jane Fondas
Numberama, Namerama, Announcements, Pledge, COT
Devo: When you give thanks on Thursday, don’t give thanks to “nothing” or give thanks to something ambiguous. Thank your Heavenly Father who is the giver of all good gifts.
Moleskin: Fanny Pack and Smokey were both absent today. If YHC didn’t see them out and about on occasion, I’d e inclined to believe the live at the AO. They are stalwart. They are always there. For both of them to be absent on a given day is a sign of the apocalypse.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74 Degrees
FNGs: any FNGs
COP:
In Cadence
20 Skeleton Jacks (SSH)
20 Baby Bats (Little Baby Arm Circles)
20 Vampire Bats (Big Arm Circles)
20 Scarecrows (Don Quixotes)
The Thang:
OYO Mosey to Blocks AKA pumpkins then to horseshoe pits
DORA Run
400 Flying bats (Squats)
300 Mummy Situps (WWI Situps)
200 Vampire’s Iron Crosses
100 Pumpkin Presses
Mary: No Time
Numberama: 13
Namerama: Green Bags, Hospice, Grits, Matlock, Splinter, Microwave, Fanny Pack, Schrute, Bob the Builder, Smokey, Milton, Space Cowboy, Mary
Pledge and COT
Announcements: Ruck for hunger November 16th, 9am @ Coastal Coffee Roasters
Devo:
Moleskin: We reap what we sow. Be mindful of your thoughts, for they become your actions. The mind is a fertile soil that will grow whatever is planted – good or bad. Do you find yourself thinking badly or unkind thoughts about your wife or others? It’s easy when we’re frustrated to think quick, little negative thoughts; “she’s so frustrating, damn whys she so bitchy, or your suck”… Be mindful as these will grow and fester and ruin your relationship. Think positively and pay attention to the good things and plant those in your mind and you’ll soon be noticing and thinking more and more good things about your spouse or others.
Fitness. Fellowship. Faith.