Weather: 62 degrees and cool
Warm up: waiting for 5AM
The Thang: two routes run, Placebo 5K. And the 7 mile rum by the rabbits.
COT: conversation at the outdoor seating of Starbucks
The Standard was held
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 39 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Imperial Walkers, Monkey Humpers, Terrible Ts
The Thang:
Today is election day, so YHC came prepared with puns and exercises for the PAX.
Pick and running mate and run for office
Swing states
Head to the picnic area
Return to the field and our blocks
For Kanye
Mary: WWI Sit-ups, American Hammers, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: From Ephesians 2:11-14 – In all of the nastiness, polarization, and division we will likely witness today, recognize that in Christ he has made us one. Through his death and breaks down the walls that divide us and make us one in Him.
Moleskin: YHC remembers fondly an election-themed workout that Floppy did four years ago. Today’s was not as good as that, but it was still fun and got a few laughs and comments from the PAX. Credit to my M for helping me with my weinke last night as today’s workout was developed. Scary moment today when Milton heard his calf muscle pop. Check in on him if you get a chance and make sure he’s ok. Finally, Space Cowboy headed out early to do his civic duty and vote. He and Pretzel also win the day for wearing shorts and t-shirs… Pretzel had the cut-off t-shirt. They are real men.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Mid-60s & muggy
FNGs: None
COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Mountain Climbers x15 IC; Squats x4 on Q; LBAC forward x12 IC & backward x12 IC; Squats x4 on Q
The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):
-Burpees x10 OYO (punishment for no flag present at the BC)
-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Sumo squat to the speed limit sign
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the fire hydrant
-Merkins x5 on Q
-Go to the pavilion
-Merkins x5 on Q
-Incline merkins x10 on Q
-Step Ups x10 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Step Ups x7 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Return to blocks
-Blockees x5 OYO
-StowBlocks
Mary: Ray Charles x25 IC; Squatro; Slow motion LBCs x20 IC (4 count up and 4 count down)
Numberama: 12
Namerama: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo, Waldo
Pledge and COT
Announcements: Fault Line will host this week’s rotating Saturday workout. Repo announced a 420 mile Swamp Fox run; Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned
Devo: Be ready…be prepared. You never know when you’ll have to fill in.
Moleskin: This workout was inspired by my 5-year old son, who insists that the number 4 in Spanish is pronounced Squatro. So I decided to use that to come out with a workout where we’d do 4 squats after pretty much any activity during the BC. Overall, I think it went pretty well.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 73 degrees
FNGs: None
COP:
SSH, TTT, Imperial Walkers, Hillbillies, Terrible Ts, Burpees
The Thang:
Mosey to Huger Park with three stops along the way:
– Stop 1: 5 Burpees, 10 WWII Sit-Ups
– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders
– Stop 3: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats
At Huger Park, repeat the exercises from the last stop an dadd 25 LBCs to the end.
The PAX split into two squads and rotated between core exercises and pull-ups (Three rounds: 15, 10, 5 while PAX did core exercise until the other group returned)
Close out our time at the park with 10 Burpees
Mosey back to the AO with two stops along the way due to time contraints:
– Stop 1: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats
– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders
Goose Step 30 yards then jail break sprint back to the AO.
Mary: WWI Sit-Ups, Flutter Kicks, High Plank w/a few Merkins for good measure
Numberama, Namerama, Announcements, Pledge, COT
Devo: Referencing the resurrection of Lazarus from the dead, YHC shared with the PAX that we are all entombed in our sin and shame. Jesus calls us forward into the light. We can’t save ourselves, it is only by His power and His grace. Let’s not stay in our sinful shape, humbly allow Him to rescue us.
Moleskin: The path to Huger Park and back is a memorable one for YHC. I took a group of PAX on that path on my first Q a little over four years ago. After a long layoff, this seemed like a good route on which to lead the PAX today. The PAX worked hard, college football mumble chatter was present, and everyone left better for being out this morning. Thanks for the opportunity to lead!
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Wet
FNGs: None
COP:
SSH: 15 – 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 Claudia Apolinar. Claudia is Los Angeles county deputy sheriff. Claudia and her partner were ambushed by a gunman while sitting in their car. They were both shot several times. Claudia had the presence of mind to radio for help, and apply a tourniquet to save her partner’s life.
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, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly, Milton
Announcements: Ruck for Hunger, Bethany Food Drive, Tiger Buddy Program, St. Paul Men’s Hike – Ask Cannoli about all of these. He has all the info.
COT
Devo:
Moleskin:
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 men of Bedrock were treated on Tuesday to a sampling of the greatest music to grace God’s Earth: MY music. Nine songs of pure glory, each one crafted with care by Masters of Rock. When the speaker crapped out we improvised by playing the tunes through the car stereo. Just like high school, minus the mullet and substituting the sporty little coupe for a Hyundai sedan.
Macklemore was not featured in my playlist due to his being a huge, untalented douche.
Conditions: Cloudy, mid 70s.
The Thang
Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a lap around the gravel parking lot.
- Weather: Humid and light drizzle, 75 degrees
Warm Up: waiting for 5am start
Thang: one main group ran the Milton Route. Others ran the Bridge Route or Sigma Drive 5k
it was off and on drizzle for the Pax as conversation stayed in the core Milton Route group. Schrute ran out of gas a mile and a half from finish as his ambition was bigger than his conditioning after running a SCS with City and Ice box for 4 miles at 4AM
numberama: 13
COT: light conversation and fellowship as everyone melted back into the early morning to take on the day. Back blast is a connection to the weekly reliability of the Creamer. The days of gathering at the indoor or outdoor tables are a distant memory but the Friday and Sunday mornings in the parking lot still brovide (play on words provide) fellowship and opportunity to reflect on the week that ended.
The standard was held
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: 75 degrees, sun rising, humidity already up.
FNGs: Not today
COP: 15 SSH IC, 15 TTT X 15 to stretch our the hamstrings. Stand one on leg and pull other leg behind to continue to stretch as instructions were given.
Pair up. One team of 3.
The Thang:
Everyone grab a block and place by flag
Stand side by side with your partner. The man you are paired up with is your competition. Everyone else lines up behind. The races begin.
1st round. Jail break to light pole on right side of the road. Q will say go to initiate the race. Loser 5 merkins. Winner watches.
2nd round. Jail break to fire hydrant on left side of the road. Q will say go to initiate the race. Winner watches as loser does 5 squats OYO.
3rd round. Jail break to bridge and Bernie Sanders across bridge. Winner watches as loser does 5 burpees.
4th round. Jail break to and around top parking lot. Finish line was the entrance to the top parking lot. Winner watches loser does 5 Bobby Hurley.
5th round. No race but push yourself with your partner and get to the scoreboard at back of park as fast as possible. Everyone does 5 pull ups.
6th round. No race but get to the bridge heading to the wiffle ball field as fast as possible with your partner.
7th round. Bernie Sanders across bridge to wiffle ball field. Winner watches as loser does 5 WWI situps.
Line up on sidewalk that goes around wiffle ball field. Reverse Indian Run. Man at the front runs around wiffle ball field to catch back of pack. PAX walk or slow jog.
Pair up with your partner and get back to the flag. As quickly as possible.
Once back at the flag plank until 6 is in.
For the second part of the workout gather into teams of 5. Follow instructions on the papers @ each station. Stations and instructions in picture below. Move as a team to complete tasks and keep count of how many stations are completed.
@ 658 meet back up at flag and stow blocks
Mary: 10 WW1 on Q
Numberama: 15
Namerama: Peg, AC/DC, Spooky, Placebo, Pretzel, Threes Company, Microwave, Waldo, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In, Sakrete
Pledge and COT
Announcements: REPO VIRTURAL RUN TO RAISE MONEY FOR CAMP HANDS OF HOPE
Devo: Follow Me
As he walked along, he saw Levi son of Alphaeus sitting at his tax collector’s booth. “Follow me and be my disciple,” Jesus said to him. So Levi got up and followed him. (NLT) ( Mark 2:14 )
When our lives feel unsure and we don’t know what our next step should be, remember that all Jesus requires is that we continue to follow Him. No matter the circumstances of our lives, God is faithful to gently call us toward Himself. Remain faithful to Him and He is always faithful to care for you, even in your darkest hour.
Moleskin: YHC wanted to mix it up this AM. The rotating Saturday BC’s are a great opportunity to try some things out. In the preblast I requested with your HC to tag someone you would be partnered with. The ones that did HC and the person they EHed showed up as well were paired up. The remaining were paired up before beginning. For the second part wanted to turn that competition into teamwork. Everyone put in work this morning and left better for it.
Fitness. Fellowship. Faith.