Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Keanon Lowe – The March Running of The Hero

  • When: 20200310
  • QIC: Milton
  • The PAX: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute


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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: 55

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

LBAC Forward – 10 – IC

LBAC Backward – 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 Keanon Lowe. Keanon is a former college and NFL wide receiver who coaches at Parkrose High School in Oregon. On May 17, 2019, a student brought a gun to school. Keanon disarmed the student and then hugged him. He told him he cared for him, and that he cared for him. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 10

Namerama: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute, Milton

Announcements: Peyton’s Wild and Wacky. P-200.

COT

Devo:  Should compassion and empathy. You don’t always know what people are going through. 

Moleskin: 

A load of hot cream

  • When: 20190721
  • QIC: Pretzel
  • The PAX: Cannoli, Bee Wax, Waldo, High Stick, Placebo, Space Cowboy, Permit, Permit's Dog, Picasso, Wee Woo, Mystery Man, Pretzel


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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 Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: 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


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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: 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. 

30 for 39!

  • When: 20190317
  • QIC: City Slicker
  • The PAX: Space Cowboy, Defib, Mack, Shortcake, Permit, Picasso, Myrtle, Flanders, Bee Wax, Benefits, Bueller, Waldo, Muscadine, Pretzel, Cannoli, Hot Tub, DHL, Stringbean, Schrute, Too Much, Tinker, Sakrete, Redo, Wreck-it Ralph, Wee Woo, Fanta, Professor Klump (R), Major Dad (R), Bubble Head (R)


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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.

First ever Tremor Monday!

  • When: 20190107
  • QIC: City Slicker
  • The PAX: Myrtle, Borland, Picasso, Schrute, Double Trouble, Grits (R), Milton, Smokey, Sugar Mountain


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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!

It was a Scary Creamer. Pre Halloween Stuff.

  • When: 20181028
  • QIC: Sugar Mountain
  • The PAX: Picasso, Cannoli, Peg, Snowden, Sprinkles, Schrute, Wreck-It Ralph, City Slicker, Professor Klump, Lumbar, Bubble Head, Hollywood, Recount, Sugar Mountain, Cander Striper,


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Weather: 50 deg and felling good.

The Thing:

Miles were put in!!

Run , Walk, Ruck, Bike, Talk

2nd F followed.

 

Pledge

BOM

NO Q. HAVE NO FEAR

  • When: 20181007
  • QIC: SAKRETE
  • The PAX: 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


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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: 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.

Tectonic Triathlon

  • When: 20180618
  • QIC: Peg
  • The PAX: Bob the Builder-R and SCS, Sprinkles, QC, Cold Cut, EZ Go, Picasso, Grits


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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!

They Call It The Creamer

  • When: 20180128
  • QIC: Floppy
  • The PAX: Reynolds, Banjo, Bubblehead, Hollywood, Borland, What!?, Magic Mike, Sakrete, Stringbean, Grits, High Stick, Rabbit Ears, Tinker, One Bar, City Slicker, DHL, Pretzel, Double Trouble, Suds, Splinter, Woodpecker, Picasso, Repo (SCS), Professor Klump (Respect), Snowden, Floppy (SCS), Old D, Hot Tubs, Recount (SCS), Myrtle (SCS)


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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.

Frozen Bollocks

  • When: 20180102
  • QIC: Goose
  • The PAX: Tinker, Picasso, Sophia


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bol·locks
ˈbäləks/
BRITISHvulgar slang
noun
1. the testicles.
2. used to express contempt, annoyance, or defiance.
Four (4) Rucktards did the harder thing and posted for a 21 degree Ruck BC.
THANG: Magma Mile – On the track, double time 200M exercise, double time 200M back to start point exercise.  Rinse and repeat x4.  PAX delight on exercises.  (Flutter Kicks, OVHD Squat, Hand release Merkin, OVHD Squat, WWI Sit-ups, Flutter Kicks, Hand Release Merkins, Flutter Kicks).  Then……. Iron Cross and six inches with Rucks up.
Mosey to the cones.  Eight cones, spaced at varying distances apart, exercises completed cone-to-cone.  A serpentine suckfest course of Bear Crawls, Lunges, Double Time, Low Crawl.  Two trips through the course.  Yes, Low crawling on 21 degree frozen dirt will freeze the bollocks, it is true.
COT
BOM
DEVO by Goose