Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Claudia Apolinar – The September Running of The Hero

  • When: 20200917
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly


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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: 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: 

Coupon Ruck

  • When: 20200824
  • QIC: Defib
  • The PAX: Schrute and Defib


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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: 75 and still too humid

FNGs: No FNGs Today

Disclaimer: Push yourself, don’t hurt yourself.

COP:

Straight to the Thang!

The Thang:

Everyone grab a block and move out! Ruck the AO perimeter x2 carrying your block however you want so that you can keep moving.

Stow blocks

1 minute AMRAP Merkins sans ruck (“Slick”)

Mary: 

7 Yes’s (Single Count)

7 No’s (2 count)

7 Maybe’s (2 count)

7 Makhtar N’Diayes (IC)

Rinse and Repeat for 7 minutes

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements, Prayers, BOM: ✅ 🙏

Devo:

Just Keep Moving.

Moleskin:  

I was exhausted just maybe 100 yards in this thing, but I just telling myself to keep moving. I didn’t stop and tried not to slow down. If I did, Schrute didn’t tell me. The watch says we maintained a 15 min/mile. Very respectable. Schrute is a stud.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

It’s like déjà vu all over again.

  • When: 20200823
  • QIC: Schrute
  • The PAX: Space Cowboy, Repo, Doc Octopus, Masterload, YJC


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Weather: humid, drizzle around 75 just like Friday

warmup: waiting for 5am to start

the Thang: Doc Oct road, Repo and Space

Cowboy ran, and I rucked for a slim turnout on a Sunday Creamer. The Bridge Route for the runners and Sigma Drive 5k for the Rucker. Doc Oct cycled some ridiculous miles for 50 minutes I’m sure.

numberama: 5

COT: fellowship around the outdoor tables at the Starbucks while rain came

down. Discussion of phobias and pest control were shared.

the standard was held

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


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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: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

The Return of the Grasshopper and ‘Good for You… F-you”

  • When: 20200809
  • QIC: Schrute
  • The PAX: Old D (R), M&M (R), Grasshopper, City Slicker, Ice Box, Hollywood, YHC


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 Weather: clear abs humid again. 80 degrees

warm up: waiting for 5 am

the Thang: 5 ran the Bridge and back route. Old D put in 8 early miles. Ice Box and City Slicker logged 8 miles as usual with a SCS… overachievers.
M&M came in hot for a 20 mile cycle.

Conversation turned to Grasshopper who started a new job on May. City expressed his own form of congratulations and appreciation. Each Pax took turns rotating through the group of 5 with each of their own one on one conversations throughout the 4 miles.
Some conversation with Hollywood, M&M, and Grasshopper at the outdoor seating made it feel like the old days of pre-COVID Creamer.

post nite: M&M reminds you, no mask no service.

numberama: 7

announcements: none

prayer request: watch over us

the Creamer standard was upheld

 

“Bear”ly Humid at All

  • When: 20200224
  • QIC: Swinger
  • The PAX: Schrute, Dri Prime, Defib


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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: 85, humid

FNGs: None

COP:

1 lap around gravel parking lot.

LBAC, forward and reverse (IC) x10, T-Claps (IC) x10, Big arm circles forward and reverse (IC) x5

Hillbillies (IC) x10

Squat x5 (slow 3 count down, slow 3 count up)

Caterpillar push up x5 (from a standing position, take 3 counts to bend over at the waist and touch the ground, 3 counts to walk hands in front into a plank position, push up taking 3 counts down and 3 counts back up, and 3 counts to stand back up)

Mosey to the ball field.

The Thang:

Reverse Indian run/bear crawl around the perimeter of the ball field (PAX form a line and bear crawl single file. PAX in front runs around the perimeter of the ball field until he catches the pack, then the next man runs. Continue until we have bear crawled the perimeter of the ball field)

PAX gather at the first base. One PAX calls an exercise. he takes a lap around the bases while the other PAX complete the exercise, OYO. Then all PAX move together (lunges, sumo squat, or suitcase carry) to the next base and repeat.

Once we had rounded all the bases, Reverse Indian run around the perimeter of the ball field.

One more lap around the bases with PAX calling the exercises at each base.

Exercises included:

  • overhead press
  • floor sweepers
  • ruck swings
  • curls (x2)
  • flutter kicks
  • one arm row
  • LBCs

Mary:

2 minute AMRAP sit ups, ruck on feet. Goal of 50 reps with good form.  Schrute got to 50 because he’s awesome. The rest of us still have work to do.

 

Numberama: 4

Namerama: Schrute, Dri Prime, Defib, Swinger (SCS)

Pledge and COT

Announcements: None

Devo:

Whenever God’s standard conflicts with our personality, our lifestyle, or our circumstances, an interesting phenomenon takes place. Our first instinct is to tweak His standard to fit our lifestyle…We create an idol by exaggerating certain features, distorting some, and minimizing others. God wants to reshape our inner person and strengthen our weaknesses, not just celebrate our strengths.
Over time (not instantly) a renewed mind results in a transformed life. (Romans 12:2 – Do not be conformed to this world, but be transformed by the renewing of your mind)
Renewal involves taking off the old (identifying the lies) and putting on the new
False beliefs that we tell ourselves:
  1. I’ve always been this way – belief that God messed up when He made you and that your past is bigger than God’s power
  2. Everybody else is doing it – belief that if enough people fall short of God’s absolute standard of right and wrong, then He will change the evaluation system to a sliding scale
  3. I can handle it – belief that I’m discerning enough to know what’s good for me and what’s not. I don’t need outside input.
  4. One time won’t hurt – belief that there are no consequences for sins that are committed only once. (Every habit has a first time…)
  5. Nobody will know – ignores the fact that we are never alone. Belief that the only consequences of sin is embarrassment and hassle of somebody finding out
  6. But I’m in love – love is the antithesis of sin, so to justify sinning with someone because you love him or her is completely illogical. Lust leads to sin; love does not. Obedience to God will enhance your ability to love others.
Examine your strongest temptations. False assumptions (lies) make temptation seem worth entertaining for the moment. What is the appeal, the promise of the sin? What do you tell yourself to justify the sin? Think through the conversations you have with yourself as you talk yourself into something you know is wrong.
Louder Than Words – Andy Stanley

Moleskin:   The humidity was humid today, and breathable air was hard to come by. YHC planned to do more bear crawls around the bases and around the ball field, but one lap or bear crawls with a reverse Indian run was more than enough for today. Great work everyone, and thanks for the opportunity to lead.

 

Tour Of The Jones!

  • When: 20200630
  • QIC: Defib
  • The PAX: Schrute, Gumbo, Defib


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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: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing and no shared coupons

COP:

SSH 10 IC

Don Quixote 10 IC

The Thang:

1/4 mile mosey

First stop: Picnic table
2 Rounds of
Carolina Dry Docks 5 on Q
Derkims 5 on Q
Merkins 5 on Q
Bench Merkins 5 on Q
Table top Merkins 5 on Q
Step ups (alternating) 20IC

*for the last table top Merkins, it was 1 minute AMRAP

Next stop: Bleachers
5 rounds going up and down the bleachers

Next stop: Other bleachers
Dips 20IC

Next stop: Concession stand wall
Wall sit, each PAX counts a number till we get to 30

Next stop: more bleachers!
5 rounds going up and down the bleachers

Next stop: the track
20 yard out and backs
Mosey
Sideways shuffle
Backwards run
Karaoke
Skip
High knee

Mosey to the next stop: more bleachers
Staying Alives and Burpees
1 burpee then run out to end of first bleachers and back. Then 2 burpees then run to the end of the second bleachers, etc, etc until we did all 4 bleachers. Then we each grabbed a set of bleachers and did a sideways bear crawl shuffle across our bleachers 4 times out and back

Mosey to the Last stop: The Goal post
5 pull-ups OYO modify with leg raises if needed

 

Mary: 

LBCs 20IC
American Hammer 20IC
Flutter Kicks 20IC
Plank for 45 sec

Recover Recover

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Moleskin:  

The Jones!!!!! Guys, there’s a bunch of stuff here to use and we didn’t even use the coupons in the shed! Great push Schrute and Gumbo!

Ruck the AO with Squats at the Palm Trees

  • When: 20200622
  • QIC: Defib
  • The PAX: Wreck It Ralph, Schrute, Swinger, The Colonel (Respect), Defib


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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: 74 and Humid

FNGs: No FNGs Today

Disclaimer: I didn’t say the disclaimer today, sorry Men!

COP:

Straight to the Thang!

The Thang:

Ruck the AO and enjoy some 2nd F as we Ruck. Once we go to our Line of Palm trees we did some leg work.

We have 13 palm trees that are separated by ~5 yards each, start at one rep at the first palm tree then increase reps by one at the next palm tree ie 1 rep, 2 reps, 3 reps, 4 reps, etc.; all the way up to 13 reps!😅

The exercise at the trees was: The Hydraulic Squat

Movement between Trees: just Hold the ruck over your head and walk to the next tree

After PAX completed the reps at palm tree 13, hold the ruck overhead until 6 is in.

Now back to rucking until time is called!

Mary: 

None Today

Numberama: 5

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Failure is not a Destination, Failure is just something that happens during the journey to you accomplishing your goal. Don’t stop your pursuit of a goal if you are met with failure. Take a step back, modify/adapt and then get back to it! And don’t let the fear of failure stop you from starting a journey toward a goal. Figure out what you want and go after it. Failures happen, but keep going and keep working toward your goals!

 

Wreck it also provides a Golden  nugget of advice: Don’t put your hand where you wouldn’t put your junk!

Moleskin:  

Magnitude has such a wide range of options for suck. It could be wicked terrible with it just being a BC except you’ve got weight strapped to your back or it could be like today and we ruck with side of squats. But one thing that is for certain. I do enjoy the 2nd F that’s possible during the rucking. At other BCs I’m usually too out of breath to have a conversation 😅. Of course their have been plenty of Magnitudes when I’ve been too out of breath to talk 😂.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

The Warrior – June 2020

  • When: 20200618
  • QIC: Dorothy Mantooth
  • The PAX: String Bean, Defib, Schrute


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Score card not shown due to lack of dry erase pens, probably stolen out of the Sh*t Shack

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Conditions: Cool (61F), clear, pretty nice 

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. Qic forgot until the morning of, doh! Still managed to trick three PAX into showing up!

Fitness test results:

  • Defib: 18.25
  • DMT: 18(with a poop break)
  • String Bean: 16
  • Schrute: 16

Numberama: 4

Namerama: String Bean, Defib, Schrute, DMT

Announcements/Prayer Requests:

  • Not really, just happy our first Warrior since NOV 2019 was over 🙂

Pledge and COT

Moleskin:

  • Fastest mile was 7min, last PAX in was just over 8 for someone that hates running, that’s pretty damn good. 

Levels of pain at the garage – Seismic 16 June 20

  • When: 20200616
  • QIC: Mary
  • The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton


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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 degrees – a nice misty morning

FNGs: none

COP: 30 SSH IC, 10 IW IC, 10 TTT IC

The Thang:

Indian run to the Parking garage

10 Merkins on each floor, 10 burpees at the top

Take the stairs down

10 WWI situps on each floor, 10 burpees at the top

Take the stairs down

10 squats on each floor, 10 burpees at the top

Take the stairs down

Lunge across garage bottom floor

Indian run back to AO

Mary: 50 alt speed Flutter kicks IC, 10 Jane Fondas on Q, 25 American Hammers

Numberama: 14

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Will Power is a will that has been fully surrendered to the lordship of Jesus Christ. The best decision you can make for yourself is making decisions against yourself. You have to discipline yourself to do the right things day in and day out, week in and week out, year in and year out. And if you do, the payoff is far greater than the price you paid. 1 Corinthians 10:23 All things are lawful for me, but all things are not expedient: all things are lawful for me, but all things edify not.

What decision against yourself do you need to make today?