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: 

That was stupid – Seismic 25 Aug 20

  • When: 20200825
  • QIC: Mary
  • The PAX: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack,


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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: 76 and wet

FNGs: none

COP: 25 SSH IC, 25 OC IC, 25 TTT IC

The Thang:

Indian run to gazebo corner

25 merkins OYO

Bear crawl half way down short side – crab walk remainder

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

 

Indian run to gazebo corner

25 merkins OYO

Lunge on the short side

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

Indian run to gazebo corner

 

Mosey to field

Staying alive with burpees – 4 cones

Mosey to Start

Mary:

50 Alt speed Flutter kicks OQ

25 WWI Situps OQ
20 Burt Reynolds each side OQ

100 Janes Fondas OQ

Numberama:

Namerama: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

Be a Man in Your Relationship with God

There is a clear difference between men and children. Children avoid pain. Men understand pain is often necessary for growth. Children look to blame others. Men take responsibility for their actions. Children look out for themselves. Men look out for their families and friends. Choose to be a man today.

Practical Steps

  1. Today, do one act that shows you choose to put others before yourself – whether that means giving your wife a back rub after you’ve had a long day, going out of your way to help a friend, or even just lending an ear to someone when it may feel inconvenient to do so.

Moleskin:  “That was stupid” Milton’s comment on trying to bear crawl the entire short side of the AO, only to stop halfway then crabwalk as a substitute. It’s much farther than it looks…

Space Cowboy Went Looking For Pearls…… And Found a Rock Instead!

  • When: 20200818
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Splinter, Pretzel, Muscadine, Middle School, Flo, Major Dad, Smokey, Grits, Space Cowboy, Hot Spot


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Conditions: 70 degrees and humid

Count: 12 Pax

The Thang:

Warm at COP – 20 SSH IC, 10 Burpees on Q

String of Pearls:

.2 mile run and Pearl 1 – 10 squats on q, 10 merkins on q, 10 LBC on q, 20 Flutter Kicks IC, 10 Lunges each leg on Q

Rinse and repeat – 4 x total

.2 mile run and Pearl 2 – 10 Monkey Humpers IC – courtesy of Pretzel, 10 Diamond Merkins courtesy of Flo, 10 American Hammer IC courtesy of Fanny Pack, 100’s courtesy of Muscadine, 10 Jane Fonda IC courtesy of Milton

Rinse and repeat – 3 total

Return to COP

COT: Count, Namorama, Pledge of Allegiance, Announcements, BOM, Rock ceremony: Middle School presented to Space Cowboy

Devo: Hot Spot

 

David Dorn – The August Running of The Hero

  • When: 20200813
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Smokey, Splinter, Peg, AC/DC, Space Cowboy, Hot Spot, Goose, High Stick, Middle School, Pretzel, Grits


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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: 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: 

Take A Lap

  • When: 20200811
  • QIC: Milton
  • The PAX: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags


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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: None

COP:

SSH – 50 – IC

TTT – 10 – IC

Imperial Walkers – 10 -IC

Don Quixote -10 – IC

The Thang:

Burpees – 10 -IC. Run a lap around the outside of the AO. Rinse and Repeat.

Mary:

Jane Fonda – 10 -OQ

WWI Sit-Ups – 20 – OQ

Numberama: 12

Namerama: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags, Milton

Pledge and COT

Announcements: Cannoli’s Birthday fundraiser, Repo’s birthday fundraiser. Check Facebook for details on both.

Devo: Jeremiah 29:11 – “For I know the plans I have for you”, declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future”.

Moleskin:   replace with moleskin

Prefontaine

  • When: 20200804
  • QIC: Hot Spot
  • The PAX: Milton, Splinter, Space Cowboy, Probie, Old Flame, Cannoli, MIcrowave, Pretzel, Hospice, Smokey, Peg, Grits, Middle School, Major Dad, Stalker, Hot Spot


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Conditions: 80 degrees and mild

Count: 16 Pax

The Thang:

Warm up at COP: 20 SSH IC

Big loop around tennis courts and horseshoe pits endexing at storage area.

All pax retrieve a cmu and muster at picnic area.

Prefontaine: similar to Usain Bolt but with a longer run – .26 mile loop.

2 man teams – run the loop while remaining pax perform selected exercises – 1 upper body , 1 lower body, and 1 ab routine

1st team – Space Cowboy and Splinter: merkins on Q, block squats on Q, flutter kicks IC

2nd team – Pretzel and Old Flame: block curls on Q, lunges on Q, Hello Dolly IC

3rd team – Milton, Peg, Smokey: block tricep extensions on Q, toe taps IC, Wheezy Jefferson on Q

4th team -Grits and Middle School: derkins on Q, Bulgarian split squats on Q, lbcs on Q

5th team: Microwave and Hot Spot: blockees IC, squat pulses on Q, Freddie Mercury IC

6th team: Stalker and Hospice: block overhead press ear to ear IC, gorilla squats on Q, American Hammer IC

Team 1 completed 3 loop runs, Teams 2-6 completed 2 loop runs.

Return cmus to storage, remusted, and group run a final loop of course and return to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Being inundated – and how to release to GOD.

Real Men Embrace the Pearls!

  • When: 20200721
  • QIC: Hot Spot
  • The PAX: Microwave, AC/DC, Fanny Pack, Milton, Old Flame, Space Cowboy, Splinter, Flo, Smokey, Grits, Peg, Major Dad, Stalker, Hospice, Goose, Hot Spot


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Conditions: 76 and humid

Count 16 pax (8 Respect members)

The Thang: String of Pearls beginning at COP

10 SSH IC

10 Squats on Q

5 Burpees IC

10 Merkins on Q

10 LBC on Q

Run to 4th and Palmetto – rinse and repeat pearl

Run to 3rd and Walnut – rinse and repeat

Run to 1st North and Bryan – rinse and repeat pearl

Run to Luke and Hickory – rinse and repeat pearl

Run to Luke and Pine – rinse and repeat pearl

Run to Central and 1st North – rinse and repeat pearl

Run to Central and 3rd North – rinse and repeat pearl

Run to 4th and Laurel – rinse and repeat pearl

Run to 4th and Palmetto – rinse and repeat pearl

Run home to COT

Totals: 10 .2 mile segment runs =  2 miles; 10 pearls for a total of 100 ea SSH, squats, merkins, and lbcs, and 50 burpees.

COT: Count off, namorama, announcements and pray requests, Pledge of Allegiance, and BOM

Devo: Hot Spot – Galations: Written Law (Commandments) vs. Living in the Holy Spirit (fruits of the spirit)

7-11 Now serving Burpees instead of Slurpees

  • When: 20200714
  • QIC: Hot Spot
  • The PAX: Splinter, Space Cowboy, Milton, Smokey, Peg, Goose, Peaches, Hospice, Fanny Pack, Hot Spot


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Conditions: 73, clear skies, and humid as a monkey’s butt!

Count: 10 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 20 Little arm circles – 10 forward/10 rearward – IC

Mosy to Faultline area for 7-11’s

7s – Sidewalk to sidewalk: burpees and burpees

No break

11’s – Sidewalk to sidewalk: merkins and deep squats (air)

Pit stops:

1 lap around horse shoe pits: 20 merkins on Q

1 lap around horse shoe pits: 20 american hammers IC

1 lap around horse shoe pits: 50 lbc on Q

1 lap around horse shoe pits: 40 WWI sit-ups on Q

3 minute running tour of Doty Park

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man

Devo: Hot Spot

Dora’s Pack and Play – with my Battle Buddy!

  • When: 20200604
  • QIC: Hot Spot
  • The PAX: Mary, Fanny Pack, Milton, Flipper, Old Mcdonald, Smokey, Grits, Old Flame, Splinter, Middle School, Jingles, Stalker, Microwave, McFly, Rawhide, Hot Spot


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Conditions: 70 and slightly humid, cloud cover

Count: 16 pax

The Thang:

Warm up at COP: 30 SSH IC, 15 Don Quixote IC, split into hare and tortoise teams of 2 – (Battle Buddies)

Mosy to storage and pick up 1 CMU per team

Quick time to north-east corner with 8 – 2 man teams carry cmu between them.

Dora workout: one man down for exercise, one man corner to corner run (out and back), tag out and continue.

Station 1 – 300 merkins(100 incline, 100 decline, 100 standard)

Pack up and head out with battle buddies to south-east corner.

Station 2 – 200 leg reps – 100 block squats, 100 ballerinas with blocks

Pack up and head out with battle buddies to north-west corner.

Station 2 – 100 block curls

Pack up and head home, store cmus, and double time to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Ordinary men opening talk

 

Hot and Wet – With a Bunch of Dudes – did I really say that?

  • When: 20200528
  • QIC: Hot Spot
  • The PAX: Middle School, Milton, Peg, Splinter, Floppy, Probie, Peaches, Cannoli, Schrute, Smokey, Inferno, Space Cowboy, Hospice, Goose, Hot Spot


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Conditions: 75 degrees – 100% humidity

Count: 15 Pax

The Thang:

Warm up at C.O.P. – 15 Don Quixote IC, 10 B.A.C. forward IC, 10 B.A.C. rearward IC, 10burpees on Q

Mosy to storage and each pax issued a CMU

Mosy to Faultline area for 5-4-3-2-1-Go

50 lbc

40 leg reps – 20 block squats/20 block calf raises

30 SSH IC

20 merkins

10 block curls

Fun run around outer two tennis courts – return to base

Rinse and repeat – AMRAP until time expires, return CMU and jail break to C.O.P.

C.O.P. – count off, namorama, Pledge of Allegiance, B.O.M.

Devotion: Hot Spot – John 15:13 – Greater love has no one than this: to lay down one’s life for one’s friends.

Moleskin: – Welcome back Inferno to the gloom – great push today brother! Middle School continues to get after it – good to see you back brother – still waiting on the mouth of the south to get cranking again!  Please keep Defib in your prayers – he stated he is separated now and it is going to be a struggle.