39 degrees and cold, no wind
warm up was waiting for 5:00am
the thang
4 mile bridge run by Good Times and Schrute with a 3 mile peal off from Muscadine to join Cannoli and Hospice for a return ruck back to AO. Good Times Schrute Muscadine and Cannoli completed a WOD at AO with COT and fellowship.
a twist on traditional Creamer activities.
make it a great weekend!
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.
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
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 56 degrees
FNGs: John Brock Haffner (Stroke)
COP: none
The Thang:
45 mins of the standard
Mary: none
Numberama: 21
Namerama: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG – Stroke
Pledge and COT
Announcements: none
Devo: nothing specific
Moleskin: Running 5 miles after 4 days of F3 hurts
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 49 degrees
FNGs: none
COP: 20 ssh IC, 20 ttt IC
The Thang:
Mosey to garage
Run ramp to top
25 merkins
Run stairs to bottom
25 merkins
Repeat as many times as possible in 15 mins
Mosey back to flag
Mary: Flutter Kicks IC, Dolly OC, Burt Reynolds IC, American Hammer IC, 10 Train Burpees OYO, Iron Crosses OQ, Dying Cockroach IC, Peter Parker IC, WWI situps IC, LBCs IC
Numberama: 22
Namerama: Goose, Milton, Three’s company, Microwave, Smoky, Caterpiller, Freeloader, Splinter, Schrute, Fannypack, Cannoli, Muscadine, Space Cowboy, Grits, Hospice, Pretzel, Dockers, Peg, Old Flame, High Stick, Sprinkles
Pledge and COT
Announcements: none
Devo: John 3:30 – He shall become greater and I shall become less. There’s a brand from Hawaii I love HE>i. It stands for He is greater than I. While confusing to look at initially, it’s a great way to remember to put the Lord first and make Him of utmost importance rather than selfishly placing myself first.
Moleskin: PSA, practice safe weapons handling discipline. Always treat a weapon as if it’s loaded, never muzzle flash or point as someone you don’t intend to shoot, practice good trigger discipline, and only place your finger on the trigger when ready to shoot. Familiarize yourself with weapons under safe conditions.
Warm-up:
Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)
The Thang:
Devo:
Many churches are moving to online because of the virus. Remember, church isn’t a one time a week event, it’s a gathering of believers for worship. However, you do it, just do it.
Also, if everyone in your house is stuck inside, take a chance to spend some time with them. How often do you get to have lunch together? This is your chance to take time and make memories.
Moleskin:
With Covid-19 upon us we did our best with social distancing, no sharing coupons, and not doing partner work. Well those were all of the things YHC planned on doing. If we can’t come up with other workout ideas, then the virus wins. Luckily, it’s St. Patty’s Day and YHC loves a themed weinke. Today was a chance for the Pax to choose their own destiny when hunting down the leprechauns. Sometimes, they’d get away, and other times they’d fight back. A hefty amount of cardio, and how ‘bout them monkey humpers?
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 60’s. Little fog in the air but otherwise clear
FNGs: No apparently they both went to Bedrock this AM
COP: 15 TTT IC (low and slow), 15 hillbilies IC
The Thang:
Split into 2 team of 5 and 1 of 4. Take a left out of parking lot and then continue to take each left around the block. During each loop do 25 burpees, and 50 of the following: SSH, Merkins, Squats as a team. You decide as a team when the exercises are performed.
Repeat until time.
Mary: PAX led WW1 situps by 3.
Numberama: 14
Namerama: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli, Sakrete
Pledge and COT- loud and proud
Announcements: Peytons Wild and Wacky this weekend, P200 in a couple weeks, Easter convergence 4-11 @ Faultline @ 0700 w/ breakfast to follow. Non Easter focused workout at Ditch at 0600.
Devo:
Lord, Lord
“So why do you keep calling me ‘Lord, Lord!’ when you don’t do what I say?” (NLT) ( Luke 6:46 )
Do you ever get a feeling that God is telling you to do something? That is called conviction. Sometimes, we are convicted to do things that are difficult and all we want to do is run away. But when we run away, we compromise with God. We want the benefits of a relationship but when He asks us to obey Him, we are not willing to do the hard work. What area of your life is God convicting you to honor Him with?
Moleskin: This was very similar to what I ran at Bedrock on Tuesday. The loop was smaller so more exercises were done. The team of 4 found a grocery store buggy and utilized it on a few of their runs. They were kind enough to offer it to YHC’s team but we declined. Ain’t nobody got time to be falling out of no buggy. Always fun at the TOTS. Thanks for allowing me to lead.
On a serious note. Cannoli is running for Dorchester County School board. DD2. He is in need of signatures just to get his name on the ballet. Even if you don’t want to vote for him and you live in Dorchester County reach out to him to get your name on his signature list. However, I’m not sure why you wouldn’t want to vote for him. He is a great dude and has the best interest of our youth in mind.
Weather: 70 degree February day with the occasional breeze
FNG: not today
Warm-Up: It’s 5:00, let’s go…started with a jog with various stops for SSH, TTT, baby arm circles, and overhead claps (in front of the window at the Y) that ended at the Concrete Beast.
The Thang: A garage workout in the spirit of the Shocker.
Mary: Nothing, the 6 walked up right at the time to finish
Devo: YHC was the Summerville Q of the Year in 2017. March 22, 2018 was his last boot camp Q. The creativity juices were gone. They’re finally coming back. It’s ok to not be ok, as long as you don’t stay there.
Moleskin:
As mentioned above, YHC used to Q a good bit, but then went MIA from the boot camp Q sheet for almost two years due to creativity blocks, person goals, and injuries. I decided 2020 is the year to get back at it. The magic date was going to be my birthday on February 25th, but Milton posted late last night he needed a Q. I have a few ideas rolling around in my head for a few weeks. I pulled one out and told him I’d take it. I didn’t tell anyone or post a pre-blast. As I walked up I heard pax asking who the Q was supposed to be. I ran up, said Floppy has the Q, and off we went. The way I saw it this was the secret concert to get ready for the big tour. It’s reserved for a select few…the tip of the spear. Were there some mistakes in calls? Yep. Did the pax bring the mumble chatter? Yep. Did pax say they hated and enjoyed the workout? Yep. Are the creative juices back? Come out to Seismic on February 25th to find out. Thanks to all of the men that showed up today. If nothing else I’m glad to hear that Bob the Builder still can’t count and still turns around when little baby circles backwards is called.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 65
FNGs: None
COP:
SSH: 20 – IC
TTT: 17 -IC
Don Quixote: 4 – IC
Merkins – 20 – OQ
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 Underhand (Tommy Henry). Tommy was a husband, a father, a teacher and an F3 brother. Tommy fought hard until the end, and will leave a legacy that his family can be proud of. He will be missed by those who knew him, and respected by those that did not have the opportunity to meet him.
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, Microwave, Space Cowboy, Placebo, Pretzel, Smokey, Muscadine, Show Me, Dockers, Freeloader, Bob the Builder, Underhand
Announcements: Annual S@%$ Show sometime in December. Anniversary sometime in January. Muscadine had a lot to say, but not a lot of details about it.
COT
Devo: Live every day to the fullest. You never know when the Lord will call you home.
Moleskin: Make sure your affairs are in order. If you don’t have a will contact Dockers. He volunteered to handle it for everyone.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 54 degrees
FNGs: None
COP: SSH, TTT, LBAC, Don Quiote, Terrible Ts
The Thang:
Split into five groups of four men and rotate stations.
Station 1: Tire Jumps, LBCs, Decline Merkins
Duck Walk to next station
Station 2: Tire Flips (Two Pax flip the tire down the course and back while the other two PAX hold Al Gore. Flap Jack.
Military Crawl to next station
Station 3: 30 Flutter Kicks, 15 Burpees, 10 Seal Push-Ups
Indian Crawl to next station
Station 4: 30 Squats with the Block, 20 Curls for the Girls, 10 Block Sit-Ups
Station 5: Run until time to switch
Mary: Jane Fonda x 20 IC
Devo: Habbakuk 3:17-19. YHC provided an high level overview and the theme of the book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.
Moleskin: It had been a long time since YHC was at a BC with our good friend Floppy. When his HC’d, it was clear some degree of creativity was in order as Floppy is historically one of our most creative Qs. This is not YHC’s strong suit, but the PAX seemed pleased with the work put in today. The tires of Seismic have been a frequently used tool over the last two weeks and they were instrumental again today. Peg is a beast on tire flips.
Fitness. Fellowship. Faith.