Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel


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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

FNGs: None

COP:

SSH: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Fall of Baghdad seismic 4/1

  • When: 20210401
  • QIC: Schrute
  • The PAX: Old Flame, Pretzel, Microwave, Flo, Milton, Fanny Pack, Space Cowboy, Smokey, and YHC


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f3 facebookWeather : warm 60 degrees

Warm Up: brief little baby arm circles and 20; four count side straddle hops

 

the Thang: a 1.2 mile run the long way around the block and back to AO to cinder block pile.

the WOD is The Fall of Baghdad

this is a Go Ruck Tribe challenge for the Month of March. YHC decided to bring it to Seismic for a tryout.

each PAX grabbed a block abs headed to back parking lot to circle up for

34 rounds (represents 34 killed in action during battle)

1 squat to thruster (1st Marine Division participated on combat)

3 Merkins (3rd Infantry Division participated in action)

5 four count Mountain Climbers (represents 5 coalition forces which participated in battle)

exercise was on your own

stopped for time and returned blocks  to end with a 1/2 mile run back to AO

Mary; 34 flutter kicks/10 WWI sit-ups/10 LBCs/4 merkins

 

Pretzel went on a run around AO during BC workout on DL

pledge announcements and COT

numberama 9

Q was very appreciative of PAX participating in workout

dont be a sick

 

Friday run at the Creamer

  • When: 20210326
  • QIC: Schrute
  • The PAX: Old D, Old Flame, Space Cowboy, Pretzel, Repo, Placebo, What?!, Myrtle, YHC


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f3 facebookweather was muggy 65 degrees.

warm up: waiting for 5 AM start

The Thang: Ruckers and Runners this morning. What?! and Myrtle went for a three mile ruck. Old D and Schrute ran the bridge 4 miler. Pretzel ran his route and Placebo did some intervals.

all returned safely.

 

cot: some coffee and conversation this morning before heading out to work.

 

the standard was held. The flag returned and  Schrute will have to set a date for penalty.

The Run Around

  • When: 20210314
  • QIC: Schrute
  • The PAX: City Slicker, Sakrete, Pony, What?!, Grasshopper, High Stick, YHC


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f3 facebookWeather: prefect running condition. Low 50s. Hint of drizzle but stopped.

warm up: some chatter and stretching before start.

 

the Thang: City was out for an appearance. Pony abs What?! Rucked 3 miles. High Stick put in a solid 5K and Sakrete, City, and YHC ran a 5 mile bridge run and back. Grasshopper came out for some fellowship too. It was like the old days of the Creamer with coffeeteria and chatter. Pony, Sakrete and What?! Really added to the dynamic of ball busting and commentary.

COT: you forget how things have changed from a year ago. Not a lot to train for or numbers for attendance since COVID changed it all.

the standard was held minus the flags. Schrute will pay dearly for that at a future AO.

Sunday Creamer

  • When: 20210307
  • QIC: Schrute
  • The PAX: Milton, space Cowboy, Floppy and YHC


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Weather COLD!!!

the Thang: light numbers this Sunday. Milton and Schrute started P200 training with a long 9 mile run with a 2.5 mile SCS built in.

Soace Cowboy just made it for 5 am start as Pax moved out and Floppy put in long miles after start of Creamer

 

a rum back to AO with Milton yielded no PAX around 6am so a run back to the fart sack was in order for Milton and YHC

 

 

Standard was held f3 facebook

Always Forward. Never Backward.

  • When: 20210311
  • QIC: Flo
  • The PAX: Lug Nuts, Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Goose, Schrute, Hospice


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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:  51 degrees

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers

The Thang:

5 – 4 – 3 – 2 – 1

50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits

Rinse and Repeat

Mary:  WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts

Announcements, Pledge, COT

Devo:  Always Forward. Never Backward.  YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.

For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.

For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.

Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.

Slow is smooth, smooth is fast.

  • When: 20210305
  • QIC: Schrite
  • The PAX: Space Cowboy, Flo, Placebo, Old Flame, YHC


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f3 facebookWeather : cool 48 degrees, no wind

warm up: waiting for Space Cowboy to show up

 

the Thang: we all left with different paces and mileage goals. Some Cowboy a quick Sigma Drive 5K , Old Flame a long run toward summervile via Nexton Parkway. Placebo for a quick 2 miler. Flo on a 5 mile bridge route. Schrute a 4.31 mile loop through the service road to new Nexton Gas staton and back up Sigma Drive

 

 

COT: placebo and Schrute held a brief coffeeteria outside seating of Starbucks

 

the standard was held

 

train hard don’t be an idiot -Schrute

Sunday ! Creamer!

  • When: 20210228
  • QIC: Schrute
  • The PAX: Milton, Space Cowboy, Chedda, High Stick, Easy In, Sakrete, Hot Tub, Waldo, YHC


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f3 facebook

Weather: 57 degrees and cool breeze.

Warm up: waiting for 5am

the Thang: we started promptly and all went on different mileage and pace goals.

Space Cowboy made his typical 2 minute window arrival before start. One Rucker for the final of 4 – 5 mile rucks for the Tribe February challenge.

Milton made a surprise appearance running directly from his house for a pop in abs run back to his house.

It was great to see old faces, Hot Tub return, Sakrete brining a Creamer newbie, Easy In. Also Waldo trekking over from the country club. Then there were the standard, High Stick, Milton, Space Cowboy, Chedda, YHC.

COT: good conversation at Starbucks outdoor veranda and a start for a great Sunday!

 

Sunday Funday

  • When: 20210221
  • QIC: Schrute
  • The PAX: Milton, Space Cowboy, Waldo, Goose, Placebo, DT, and YHC


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f3 facebook

the weather: Cold and breezy 29 degrees

the warm up: waiting for 5am start

the thang: all seven PAX had different goals. Three Rucked 5 miles over the bridge. Two ran the bridge 4 mile run. One ran intervals 5 K on Sigma. The other had his own goals (steady pace)

 

COT: late rerun back to the AO left the good conversation and fellowship during the 5 mile ruck . No coffeteria as it was pretty cold to sit outside today.

the standard was held

Friday Version of The Creamer “A lot of rain”

  • When: 20210219
  • QIC: Schrute
  • The PAX: Pretzel


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f3 facebookWeather : rain with som downpours mixed with drizzle. 38 degrees

 

warm up: waiting for 5AM

SCS: Schrute to get in a 5 mile ruck for the Tribe

The Thang:

Preztel was an early hour HC for interval run.
Schrute got started at 4:20’to accomplish a 5 mile ruck before 6AM. This was met with a lot of rain and wind for a solo ruck mixed with interval jog

 

COT:

a brief coffereria with just the two of us until it was either time to get back home or shivering from the wet and cold weather.

the standard was held