You know it’s hot and humid when even being on the bike, up in a breeze, offers no relief.
0500: Begin running/riding.
05-30-0645: End running/riding, begin coffee and BS session.
Actual footage from Sunday’s Creamer
Critters spotted
Alive: 0
Dead: 1 (really dead, no idea what it once was)
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 80 degrees
FNGs: None
COP:
SSH: 15 – IC
TTT: 10 -IC
Don Quixote: 10 – IC
Terrible T’s: 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 The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes.
The Hero Workout:
– 20 Curls for my wife
– 20 Overhead Presses
– 20 Tricep Dips
– 20 Step-Ups
– .30 Mile Run
AMRAP
Numberama: 41
Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian
Announcements: July 4th convergence @ The Ditch.
Pledge
COT
Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out.
Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.
Conditions: 45 degrees, cold
The Thang: 30, I repeat 30!, PAX showed up to The Creamer to either run, ruck, ride or just for coffee.
Moleskin: For some reason whenever it is cold out, the PAX tend to order coffee and sit outside. I have still yet to figure this one out, but that is for another day.
The return of Shortcake and DHL brought all the boys to The Creamer – sorry Cheetah! It was great to have these two guys back out after a long hiatus.
Happy 39th birthday to Bedrock’s own Benefits!
Many prayers request were spoken as well as many praise requests. T-Claps to Too Much for taking us home in the BOM.
Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.
Conditions: Mid-40’s
The Thang: Extended Alston Loop – approximately 2 mile loop
Moleskin: Great turnout with 10 PAX for the first Monday running of Tremor in 2019! PAX were well lit and running in pairs. No Shortcake though…..
Be there at 0600 before Saturday’s Anniversary Convergence to run with our brother Picasso for First Ray of Hope 5K!
Weather: 50 deg and felling good.
The Thing:
Miles were put in!!
Run , Walk, Ruck, Bike, Talk
2nd F followed.
Pledge
BOM
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cooler than Satan’s living room. Not fall yet but I do believe its on the way.
FNGs: None today
COP: This lands on you don’t pull something
The Thang:
Hot Tub and City Slicker showed up at 0400 to get miles. Everyone else convened at 0500 for miles. Dreamer rode from his house. Miles were had. Coffee was had. Conversations were had.
Mary: She wasn’t working
Numberama: 18
Namerama: Sakrete, City Slicker, Gump, Professor Klump (R), One Bar, Bubble Head (R), Pretzel, High Stick, Wreck It Ralph, Hollywood, Candy Striper, Hot Tub, Picasso, Dreamer (R), Cannoli, Shrute, Stick Em, Splinter
Pledge and COT We did that
Announcements: Hot Tub’s RUN A THON for his brother next weekend and he is still collecting shoes. Steve Bonnette race next weekend.
Devo: Splinter and Cannoli tag teamed Devo. Make 3rd F intentional. Invite a brother to lunch, coffee or have a beer. Reach out and let a brother know you are thinking about him.
Moleskin: No funny stories happened today that I recall.
Conditions: Warm and humid – a classic Tectonic June morning
FNGs: None
Disclaimer: Given
COP: SSH x 20, TTT x 10, DQ x 10, Merkins x 10, LBAC x 10 fwd & bwd, 10 6 ct burpees
Mosey to blockpile and get two bricks
The Thang: Triathlon workout
The Swim: line up bricks on sidewalk and all Pax go to the pool end of the space adjacent to farmhouse. Perform the following:
FK x 25 IC, bear crawl to middle sidewalk, Lateral Flys with bricks x 25, bear crawl to far sidewalk, FK to 25 IC, bear crawl to middle sidewalk, Lat Flys with bricks x 25, bear crawl to start, FK x 30 IC, bear crawl to middle sidewalk, Lat Flys with bricks x 30, bear crawl to far sidewalk
The Bike: run around the triangle with three stops along the way for Freddie Mercurys x 25 IC. The third stop included holding the bricks up while doing FM. Two loops of this were done.
The Run: line up and run with bricks towards front of neighborhood. Water station #1 – 10 brickees with overheard clap. Continue run. Water Station #2 – Plank and merkins for approx. 3 minutes. Run back towards farmhouse. Water station #3 – 20 squats with bricks IC.
Stow bricks and circle back up.
Mary: American Hammers x 30 IC, LBC x 20 IC, SSH x 10 IC
Numberama, Namearama, Announcements, Prayer
Moleskin: YHC had Sunday’s sprint tri in mind when coming up with this weinke yesterday evening and the Pax seemed to enjoy the workout. Always enjoy coming out to Q at Tectonic and will make sure not to wait so long before the next time. Great work today men!
Conditions: Low 60s with some mist and light rain here and there
FNG: 1
Warm-up: Crank up the heater on the car ride over
The Thang: Run, ruck, walk, bike, whatever flows your boat.
Moleskin: Good size crowd today. It was great seeing the Arm Sling Twins, Tinker and Picasso. It was special when they allowed the pax to put scratch and sniff stickers on the slings and then bedazzle them. Welcome FNG Sex Ed!
Quote of the day: At 0415 as a car pulls up and heads toward Carolina Ale House.
“Who is that? – Floppy
“I think it’s City Slicker.” -Repo
“Why is he driving over there?” Floppy
“It’s either City Slicker or someone getting the drop off of shame.” Myrtle
…it’s wasn’t City Slicker.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 50’s and dry
FNGs: N/A
COP:
Little Baby Arm Circles (LBAC) 1 minute
Reverse LBAC 1 minute
TTT 10x’s
Lt. Dans Side Lunges (1 squat, 1 side lunge to each side. 2 squats, 2 side lunges to each side. Repeat to 5)
Crab Walk to truck where each member of the pax grabbed a 7-8 lb staff
The Thang: Pax was instructed that they are to have staff’s in hand during each exercise unless instructed by Q.
Right arm LBAC while holding staff out with left arm for 30 seconds (switch and repeat)
Indian Run
Partner up – Partner #1 does Incline Merkins 10x, Derkins 10x on curb, while partner #2 holds up one staff in each outstretched arm (switch and repeat).
Mosey to next Island
Flutter Kicks (staff overhead) IC 15X
Lunge conveyer belt – Side lunge to right 25 meters while holding staff out in outstretched left arm. Forward lunge 15 meters staff overhead, side lunge to left 25 meters while holding staff in outstretched right arm. Backward lunge 10 meters staff overhead.
Mosey back to AO
Flutter kicks IC 10x’s
Lunge Walk 20 meters staff overhead
Partner Up- Partner 1 bear crawls to sidewalk. Sprint to road & back. Bear crawls back to start.Partner 2 holds out one staff in each hand while walking alongside partner as they bear crawl to the sidewalk. Switch
Pax on their six and holds 6 inches while the last group is finishing
Repeat – except doing Crab Walk to the sidewalk on 2nd go around and partner holds staff outstretched in forward position.
Mosey 250 meters
Partner up – Partner #1 does Incline Merkins 10x, Derkins 10x on curb OYO, while partner holds up one staff in each outstretched arm (switch and repeat).
Mosey back to AO
Group squat 10x’s OQ- Pax circled up with left arm outstretched with staff in hand. Stretch out righthand to link up with the man beside him.
Mary: All with staff- WWI Situps 10x’s, Iron Cross 10x’s, LBC (staff behind head) 20x’s OYO, Flutter Kicks IC 10x’s
Numberama: 10
Namerama:Grits (Grits), Cold Cut, Old Flame (Respect), City Slicker, HIgh Stick, Repo, Peaches (Respect), Picasso, AC DC, Greenbags
Announcements, Pledge and COT
Devo: Personal Responsibility – In our lives, we tend to raise our hands and accept responsibility for our wins and successes but have a hard time doing that when we fall short of the mark. Personal responsibility = the ability to respond proactively. If there’s an area in your life that you are not satisfied with then take the proactive steps to improve it. We have several examples within the F3 brotherhood of men stepping up and taking personal responsibility for their health. At one point many of them struggled to jog a short distance and where overweight. Now they are running distances they never imagined they could run and are in the best shapes of their lives. That doesn’t happen by accident. Good relationships don’t happen by accident. Financial success, mental success, physical success, spiritual success… none of that happens by accident. It takes punching your excuses in the face and taking personal responsibility to make it happen.
Moleskin:
The new coupons proved to be a good challenge for us. The 7-8 lb staffs feel light at first but as you progress into the workout you begin to respect its weight and they begin to feel like your holding out 25-30lbs!
Crowd Favorites/Mumble Chatter Shatterer = Lunge Conveyer Belt, Partner Bear crawls & Crabwalks, LBC with staff behind your head.
Leadership Lesson – As leaders, it is our responsibility to ensure that no man is ever left behind. During our indian run, a member of the Pax stayed behind because of difficulty seeing in the dark. I was not aware of this until we got back. On our next run the men did an excellent job of making sure he was with us and could safely run. On our last run I had the Pax partner up and run alongside each other. Lesson learned.
Fitness. Fellowship. Faith.