Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Maybe she was searching for a contact lens

  • When: 20201015
  • QIC: Waldo
  • The PAX: Easy In, Sakrete, Fish N Chips, AC/DC, Double Trouble, Grits, Middle School, MadDog, Wambach, Swinger, Defib


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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: 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…

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: 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


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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: 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.

Space Cowboy Went Looking For Pearls…… And Found a Rock Instead!

  • When: 20200818
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Splinter, Pretzel, Muscadine, Middle School, Flo, Major Dad, Smokey, Grits, Space Cowboy, Hot Spot


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Conditions: 70 degrees and humid

Count: 12 Pax

The Thang:

Warm at COP – 20 SSH IC, 10 Burpees on Q

String of Pearls:

.2 mile run and Pearl 1 – 10 squats on q, 10 merkins on q, 10 LBC on q, 20 Flutter Kicks IC, 10 Lunges each leg on Q

Rinse and repeat – 4 x total

.2 mile run and Pearl 2 – 10 Monkey Humpers IC – courtesy of Pretzel, 10 Diamond Merkins courtesy of Flo, 10 American Hammer IC courtesy of Fanny Pack, 100’s courtesy of Muscadine, 10 Jane Fonda IC courtesy of Milton

Rinse and repeat – 3 total

Return to COP

COT: Count, Namorama, Pledge of Allegiance, Announcements, BOM, Rock ceremony: Middle School presented to Space Cowboy

Devo: Hot Spot

 

David Dorn – The August Running of The Hero

  • When: 20200813
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits


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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: 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: 

Prefontaine

  • When: 20200804
  • QIC: Hot Spot
  • The PAX: Milton, Splinter, Space Cowboy, Probie, Old Flame, Cannoli, MIcrowave, Pretzel, Hospice, Smokey, Peg, Grits, Middle School, Major Dad, Stalker, Hot Spot


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Conditions: 80 degrees and mild

Count: 16 Pax

The Thang:

Warm up at COP: 20 SSH IC

Big loop around tennis courts and horseshoe pits endexing at storage area.

All pax retrieve a cmu and muster at picnic area.

Prefontaine: similar to Usain Bolt but with a longer run – .26 mile loop.

2 man teams – run the loop while remaining pax perform selected exercises – 1 upper body , 1 lower body, and 1 ab routine

1st team – Space Cowboy and Splinter: merkins on Q, block squats on Q, flutter kicks IC

2nd team – Pretzel and Old Flame: block curls on Q, lunges on Q, Hello Dolly IC

3rd team – Milton, Peg, Smokey: block tricep extensions on Q, toe taps IC, Wheezy Jefferson on Q

4th team -Grits and Middle School: derkins on Q, Bulgarian split squats on Q, lbcs on Q

5th team: Microwave and Hot Spot: blockees IC, squat pulses on Q, Freddie Mercury IC

6th team: Stalker and Hospice: block overhead press ear to ear IC, gorilla squats on Q, American Hammer IC

Team 1 completed 3 loop runs, Teams 2-6 completed 2 loop runs.

Return cmus to storage, remusted, and group run a final loop of course and return to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Being inundated – and how to release to GOD.

Levels of pain at the garage – Seismic 16 June 20

  • When: 20200616
  • QIC: Mary
  • The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, 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: 65 degrees – a nice misty morning

FNGs: none

COP: 30 SSH IC, 10 IW IC, 10 TTT IC

The Thang:

Indian run to the Parking garage

10 Merkins on each floor, 10 burpees at the top

Take the stairs down

10 WWI situps on each floor, 10 burpees at the top

Take the stairs down

10 squats on each floor, 10 burpees at the top

Take the stairs down

Lunge across garage bottom floor

Indian run back to AO

Mary: 50 alt speed Flutter kicks IC, 10 Jane Fondas on Q, 25 American Hammers

Numberama: 14

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Will Power is a will that has been fully surrendered to the lordship of Jesus Christ. The best decision you can make for yourself is making decisions against yourself. You have to discipline yourself to do the right things day in and day out, week in and week out, year in and year out. And if you do, the payoff is far greater than the price you paid. 1 Corinthians 10:23 All things are lawful for me, but all things are not expedient: all things are lawful for me, but all things edify not.

What decision against yourself do you need to make today?

Dora’s Pack and Play – with my Battle Buddy!

  • When: 20200604
  • QIC: Hot Spot
  • The PAX: Mary, Fanny Pack, Milton, Flipper, Old Mcdonald, Smokey, Grits, Old Flame, Splinter, Middle School, Jingles, Stalker, Microwave, McFly, Rawhide, Hot Spot


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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

 

Hot and Wet – With a Bunch of Dudes – did I really say that?

  • When: 20200528
  • QIC: Hot Spot
  • The PAX: Middle School, Milton, Peg, Splinter, Floppy, Probie, Peaches, Cannoli, Schrute, Smokey, Inferno, Space Cowboy, Hospice, Goose, Hot Spot


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Conditions: 75 degrees – 100% humidity

Count: 15 Pax

The Thang:

Warm up at C.O.P. – 15 Don Quixote IC, 10 B.A.C. forward IC, 10 B.A.C. rearward IC, 10burpees on Q

Mosy to storage and each pax issued a CMU

Mosy to Faultline area for 5-4-3-2-1-Go

50 lbc

40 leg reps – 20 block squats/20 block calf raises

30 SSH IC

20 merkins

10 block curls

Fun run around outer two tennis courts – return to base

Rinse and repeat – AMRAP until time expires, return CMU and jail break to C.O.P.

C.O.P. – count off, namorama, Pledge of Allegiance, B.O.M.

Devotion: Hot Spot – John 15:13 – Greater love has no one than this: to lay down one’s life for one’s friends.

Moleskin: – Welcome back Inferno to the gloom – great push today brother! Middle School continues to get after it – good to see you back brother – still waiting on the mouth of the south to get cranking again!  Please keep Defib in your prayers – he stated he is separated now and it is going to be a struggle.

 

There’s bears in them hills – 26 May 2020

  • When: 20200526
  • QIC: Mary
  • The PAX: Middle School, Old Flame, Probie, Hot Spot, Jingles, Fannypack, Milton, Space Cowboy, Dockers, Grits


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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 – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC

The Thang:

Grab 2 bricks
Indian run to jingles hill
11’s – Mountain climbers & WWI sit-ups
Bear crawl up the hill with bricks; jog back with bricks
Indian run back to AO

Mary: 60 alt speed Flutter kicks IC

Numberama: 11

Namerama:Middle School, Old Flame, Probie, Hot Spot, Jingles, Fannypack, Milton, Space Cowboy, Dockers, Grits

Pledge and COT

Announcements: none

Devo: none

Moleskin:  

Indian running around the corners – 19 May 20

  • When: 20200519
  • QIC: Mary
  • The PAX: Goose, hospice, jingles, smoky, Freeloader, splinter, microwave, space cowboy, milton, Flo, fannypack, schrute, threes company, matlock, middle school, 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: 70 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC, 10 TTT IC

The Thang:

Split into 2 groups
Indian run around AO x4
25 oyo Ww1 sit-ups at one corner
25 oyo Pushups at other corner

50 squats on Q
Jailbreak to horseshoe pits
20 dips on Q
Mosey to flag

Mary: 60 alt speed Flutter kicks IC, 20 Dollys on Q, 20 Burt Reynolds IC, 10 burpees oyo

Numberama: 16

Namerama: Goose, hospice, jingles, smoky, Freeloader, splinter, microwave, space cowboy, milton, Flo, fannypack, schrute, threes company, matlock, middle school, probie,

Pledge and COT

Announcements: none

Devo: none

Moleskin: